March Podcast Guest #1: Kristy Baumann
Fuel Better, Run Stronger: What Every Runner Should Know Before Race Day
If you've ever crossed a finish line wondering why the last few miles felt so much harder than they should have, this episode of Running on Air might be the one that changes your next race.
We sat down with registered dietitian and marathon nutritionist Kristy Baumann, who has partnered with the Eau Claire Marathon for several years to help runners understand one of the most overlooked parts of training: nutrition. From race week planning to finish line recovery, Kristy shared practical advice that every runner can use, whether you're tackling your first half marathon or chasing a new personal best.
One of the biggest takeaways was that race day nutrition doesn't begin on race morning. It starts when training begins. Just as you gradually build your endurance, you also need to train your stomach to handle fuel while you're running. Kristy explained that your stomach is like any other muscle. It adapts over time, but only if you practice with it consistently throughout your training cycle.
As race day approaches, the goal is to keep things simple. Stick with the foods you've already tested during long runs and avoid experimenting with anything new. Race morning meals should focus primarily on easy-to-digest carbohydrates that provide quick energy, and runners should also remember to stay on top of fluids and electrolytes before the gun goes off.
Once the race begins, fueling becomes about consistency, not waiting until you're tired or hungry. Kristy recommends consuming carbohydrates every 30 minutes and drinking fluids on a regular schedule instead of relying on thirst. By the time you feel thirsty or your energy crashes, you're already playing catch-up.
She also reminded us that there's no single "perfect" fuel. Gels, chews, dried fruit, gummy candy, and other simple carbohydrate sources can all work. The best option is the one your body tolerates well and the one you've practiced with before race day.
Hydration was another topic that sparked some great discussion. Many runners focus only on drinking water, but Kristy explained that replacing sodium and other electrolytes is just as important. An imbalance between fluids and electrolytes can lead to dizziness, nausea, stomach issues, and that uncomfortable "sloshy stomach" feeling that many runners have experienced.
The key is finding the balance that works for your body through practice, not guessing on race day.
Recovery deserves just as much attention as fueling during the race. Within the first hour after finishing, runners should prioritize carbohydrates, protein, fluids, and electrolytes to begin repairing muscle tissue and replacing what was lost during the race. While chocolate milk remains one of Kristy's favorite recovery options because it checks all those boxes, she emphasized that getting something into your body is far better than getting nothing at all.
One of my favorite moments came when Kristy shared her own early marathon experiences. Despite being a nutrition expert today, she admitted that she once underfueled, barely drank during races, and dealt with recurring muscle cramps for years. The problem wasn't her shoes or her running mechanics. It was her nutrition.
That story reinforced an encouraging message for every runner. If your first race didn't go the way you hoped, the answer might not be that you need to train harder. Sometimes a few small adjustments to your fueling strategy can completely change your race experience.
In a world full of nutrition trends and social media advice, Kristy also encouraged runners to seek information from qualified professionals who specialize in endurance athletes. Every runner is different, and what works for someone else may not work for you.
If you're registered for the Eau Claire Marathon, don't miss the free nutrition master classes Kristy offers leading up to race weekend. They dive much deeper into topics like carb loading, hydration, and race-day planning, giving runners the confidence to fuel smarter and perform their best.
Training is only part of preparing for race day. Fueling well is what allows all of that hard work to shine. Your legs may carry you across the finish line, but giving your body the energy it needs can make the journey a whole lot more enjoyable.
Listen to the full “Running on Air” Episode Here: Episode #15, Fueling Your Body
