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Katie Kissane at Fuel2Run has extensive experience as a runner and endurance athlete.
As a sports dietitian and coach, she provides tailored nutrition and run plans, helping clients optimize performance, sustain energy, and achieve long-term health goals Katie at Fuel2Run works with athletes and fitness enthusiasts in Colorado and around the world. This includes individuals with a wide range of goals including weight loss, improving performance and energy, making weight for sport, or managing health conditions. Katie's expert insight and personal attention will help you overcome obstacles, optimize your nutrition and fitness, and reach your goals.
Intuitive eating as an athlete isn’t always as simple as “eat when you’re hungry.”
Hard training can increase your nutrition needs—even when your appetite doesn’t fully reflect them. That means there are times when listening to your body may also require recognizing that your body isn’t giving you a very loud signal.
After more than 30 years as an endurance athlete, I have a good idea of what my body needs without tracking every calorie or macro. But I still use some structure:
• Having a smoothie or shake after a hard workout
• Eating within a reasonable recovery window
• Planning meals ahead of time that contain enough protein and carbohydrate
• Increasing my intake when training demands increase
• Eating something even when post-workout hunger is low
This isn’t about ignoring hunger or forcing yourself to follow rigid numbers. It’s about combining body awareness with an understanding of sports nutrition.
For athletes, intuitive eating can mean knowing when to listen to hunger—and when to fuel because your training requires it.
I talk more about this in Episode 2 of my Highway to HYROX series, where I break down how I’m fueling my own training and how I would approach nutrition for HYROX athletes.
Do you find that your hunger matches your training—or does hard exercise sometimes reduce your appetite?
09/27/2026
We were in Steamboat, CO this weekend visiting family and I was able to get out for some trail running. Flash of gold is the perfect trail this time of year when the aspen trees are changing colors. I was in my happy place.
I heard the other day that the Run Rabbit Run 100 miler was planning to increase the prize $ to 100k next year. It is crazy how much trail running has been growing.
It got me thinking about my experience with the 50 mile race 9 years ago. That was my first ultra marathon and I won the race. If the prize money had been that much back then would I have decided to conquer the 100 mile race instead? I might have.
I also realize that next year will be 10 years since that 50 mile win. I am not under any illusion that I could race 100 miles at this point and win that race, especially in my 40s. But the 50 mile might be fun. It would be interesting to see if I could race a similar time, or maybe faster?
I realized today how much I love the trails and I was going to put off getting back on the trails for a few more years until my son was older. But I am not sure I want to wait.
I need some time to think about this a bit more and see what happens at HYROX in November. Luckily I have some time to contemplate.
Sometimes these little seeds get planted and sprout into something much bigger. We shall see.
Iron deficiency doesn’t just affect an athlete’s energy and performance—it may also affect bone health.
Iron plays several important roles in building and maintaining strong bones. It supports energy production in bone-forming cells, collagen synthesis, vitamin D metabolism, and the normal processes of bone remodeling and mineralization.
When iron stores are low, bone cells may not have the energy and enzyme support they need to build and repair bone effectively. Over time, this may contribute to reduced bone formation, poorer mineralization, and a greater risk of bone stress injuries.
This is especially concerning for endurance athletes because iron deficiency often occurs alongside low energy availability. When the body lacks both iron and adequate fuel, bone health may take a double hit.
Fatigue, declining performance, frequent injuries, or unusually slow recovery shouldn’t automatically be dismissed as normal parts of training. If you’re experiencing these symptoms, talk with a qualified healthcare professional about appropriate bloodwork, which may include a CBC, ferritin, and transferrin saturation.
One important reminder: More iron isn’t always better. Test first, identify why your iron is low, and use supplements only with professional guidance.
🎥 Watch the full podcast episode to learn more about the connection between iron deficiency and bone health in endurance athletes.
09/13/2026
Training hard but not getting better? Your workouts might not be the problem. 👀
You don’t actually get stronger during your workout.
The workout creates the stress.
Recovery is where the adaptation happens.
And despite what the recovery industry might have you believe, you probably don’t need another supplement, cold plunge, or expensive gadget.
The biggest recovery tools are still:
😴 Sleep
🍝 Enough fuel
💧 Hydration
🧘♀️ Stress management
🏃♀️ Smart training
If you’re constantly tired, sore, struggling through workouts, sleeping poorly, or watching your performance decline, your body may be telling you something.
Before you train harder, ask yourself: Am I recovering well enough to benefit from the training I’m already doing?
I break down the science of recovery, warning signs you shouldn’t ignore, and which recovery tools are actually worth considering in my latest blog.
👉 Read the full article at the link in my bio.
runningtips sportsdietitian
**If you were told you had two years to live, would it change how you spent the next two years?**
For most of us, the answer is probably yes.
Jim Logan’s challenge is simple:
**Why wait for the diagnosis?**
There may be a race you keep postponing. A goal you’re afraid to pursue. Something you want to create, change, or experience that keeps getting pushed to “someday.”
Jim never expected to become an author, a public speaker, or to race in Kona.
Stage 4 cancer changed the way he thought about time—and what he was willing to do with it.
🎧 Watch our full Athlete Stories conversation with Jim:
**He Was Given 2 Years to Live. Now He’s Going to Kona.**
https://youtu.be/OXiyBGum-Qs
The conversation we had with James Logan was so inspiring. It made me really think about how I show up ever day in my training and in life. It is a good reminder that we never know when our time on earth is done. How would you show up if you signed up for a race and you knew it was your last race? Or how would you approach life if you knew it might end soon?
Sometimes we get so caught up on the day to day stress of life that we forget that each day is a gift and having another day is never gauranteed.
I know sometimes I go for a run and it feels like just another thing to check off my to-do list. The conversation with James made me think about how lucky I am to be healthy and to be able to get out there and do the training. So instead of going out for my run and feeling like I need to rush through it or worry about what comes next, I take a moment to be grateful.
08/11/2026
After Grandma's marathon I had to take some time to reflect and several weeks of taking it easy. That meant I didn't offially start speed training until about 3 weeks ago. I knew doing a mile race was going to be challenging, but running nearly 25 seconds slower than last year was a hard pill to swallow.
You see, as I am getting older I am so fearful that I am going to lose all of my speed overnight. As if one day you wake up much slower. The reality is it is often a more gradual decline. Its inevitable, but something I hope to push off as long as possible.
I am so hard on myself even though last year I had nearly 5-6 weeks of solid speed work and more time to train. I know the fitness will eventually come back and hopefully some of my speed. It sucks feeling out of shape and my Garmin telling me I'm unproductive doesn't help. Neither does the relentless heat.
I keep telling myself that it is impossible to be in great shape 100% of the time. The body needs periods of rest. It is just much harder after the marathon didn't go well. I keep wondering, "was that it? Am I past the point of being the fastest I will ever be?"
So now its time to change gears, try something new, and refocus on some of the fundamentals.
So training begins for Hyrox Denver in November. It will be nice to try something new and have no time to compare it to. I will still train hard, but there are no expectations.
On another positive note, my son ran the 1 Mile race and could care less what time he got or what place he came in. He just enjoys movement. I think I could use a little bit of that.
06/22/2026
On June 20th, I crossed the finish line of Grandma's Marathon.
It wasn't the race I envisioned when training began back in March.
About 7-8 weeks before race day, I was hit with Influenza B. I fought hard to rebuild my fitness, but deep down I knew things weren't quite where they needed to be. Some workouts didn't go as planned, and the confidence I wanted going into race day just wasn't there.
As the race approached, I found myself questioning my "why." Why was I chasing this goal? How much was I willing to suffer for a PR?
I started the race determined to give it a shot. For the first half, I stayed within the 3-hour pace group and felt okay. But by mile 14, I knew something wasn't clicking. By miles 16-18, I realized I wasn't going to be able to hold on.
Then the race became something entirely different. The goal was no longer a PR. The goal was to finish.
From mile 20 to the finish line, it became a battle of will. My pace slowed. My heart rate wasn't recovering. My hip flexors and hamstrings screamed at me. More than once, I looked at a medical tent and thought about stopping.
But every time, I kept moving forward.
Sometimes the races that teach us the most aren't the ones where everything goes right. They're the ones where every part of you wants to quit, and you choose to continue anyway.
When I crossed the finish line, I cried. Not because I was disappointed. Not because I failed, but because I absolutely nothing left to give.
On that day, finishing was the victory.
After 11 marathons, I'm reflecting on what I want from this sport moving forward. Maybe chasing a sub-3 marathon isn't worth the physical cost for me anymore. Maybe it's time for different goals, shorter races, and a different relationship with the marathon.
I still love running. I still love racing.
But if I run another marathon, I want to high-five spectators, smile when people cheer, soak in the atmosphere, and appreciate the experience instead of obsessing over the clock.
The marathon has a way of humbling you. Grandma's marathon taught me that sometimes grit looks different than success—and that's okay.
🚴🏃♂️ BLOOD GLUCOSE & PERFORMANCE 🩸
For endurance athletes, glycogen levels can make or break a workout or race. A CGM measures glucose in the blood, not muscle glycogen. When glucose levels are dropping during a workout it could be a sign glycogen levels are dropping (along with feeling like you are hitting the wall).
The goal of using a CGM is taking the data along with other subjective and objective metrics and learning how to fuel strategically. ⚡
A few key takeaways from our episode on CGM use in athletes:
• Stable energy = better performance
• Fueling early prevents late-race crashes
• Your brain relies on glucose too 🧠
• Underfueling can hurt recovery, adaptation, and endurance
• A CGM can be a helpful tool, but using a CGM without knowledge of how to interpret the data or about the shortcomings of the data is likely not going to be helpful.
Whether you’re training for a marathon, triathlon, or long ride, understanding how your body uses glucose can help you:
✔️ maintain pace
✔️ improve recovery
✔️ avoid bonking
✔️ perform more consistently
Fueling is part of training — not separate from it. 🔥
What’s been the biggest game changer in your fueling strategy?
05/15/2026
About 3 weeks ago I started getting sick and would later find out I had Influenza B. I took nearly 1 week completely off of training and several days of easy runs. Last week I started training again and my training has not been going great. I'm tired, my legs are sore, and my heart rate is 10-20 beats higher on similar efforts compared to before I became sick.
Last Saturday I ran a half marathon as a marathon prep workout. It was originally planned for marathon race pace, but based on how I was feeling I was going to have to pivot. I completed it doing some marathon effort mixed with 90% marathon pace and did 19 miles total with warm up and cool down. It was harder than it should have been and It’s difficult not to be disappointed. My training was going so well before I got sick. Now I feel like my fitness has slid backwards and I'm not sure I have enough time to make it up.
I know I am not alone. Setbacks are a common part of the training process. Some setbacks are minor and some completely derail the race. I'm hopeful im just dealing with post viral fatigue and my fitness will come back to me.
For now I am focusing on:
- building back my momentum
- taking it day by day
- enjoying the process, even if it's not going the way I want
Are you currently going through a setback? What is the setback and have you had to adjust your goals as a result?
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