Nutrition Tip for Marathon – Week 5 Keeping the radiator full: avoid overheating when going the distance



Keeping the radiator full: avoid overheating when going the distance.

Don’t start your workout one step behind.  Any fluid deficit that is incurred during a workout can potentially compromise the next session if adequate fluid replacement does not occur.  Therefore, it is important to replace fluid and electrolyte losses, and replenish energy stores in order to achieve recovery before the next workout. Tips on rehydration, to be better prepared for the next work out:

  • Rehydration should occur within 2 hours post exercise to assure optimal rehydration.
  • Post exercise rehydration should be a minimum of 1 pint (16oz) for every pound of body weight lost during exercise.

To calculate weight loss during exercise:   pre-exercise weight (nude) – post-exercise weight (nude) = weight loss during exercise.

Andrea Rudser-Rusin, MA, ATC, RD, CSSD

Recipe – Week 5 : California Strawberry Coconut Pick-Me-Up

California Strawberry Coconut Pick-Me-Up sm

This refreshing strawberry drink is perfect for sipping on a warm and sunny day.


  • 4 cups hulled California strawberries, frozen
  • 1½ cups coconut water
  • 1/3 cup orange juice
  • Sliced California strawberries, for garnish

Directions: Place all ingredients into a blender and blend until smooth. Pour into glasses, garnish with sliced strawberries, and enjoy after a hot, summer long run. Makes 3 servings.

Recipe adapted from the California Strawberry Commission.

About Andrea Rudser-Rusin, MA, ATC, RD, CSSD


Andrea Ruder-Rusin, is a registered dietitian, board certified as a sports dietitian, and a certified athletic trainer (the sports medicine type). Andrea practices in the private sector under the title of SportWise Nutrition & Consulting LLC. Clients of SportWise include athletes and non-athletes as well as groups associated with both for-profit & not-for-profit organizations.

Andrea has Bachelor’s degrees in Athletic Training and Nutrition & Dietetics from The University of North Dakota. She holds Master’s degree in Exercise Physiology from The University of Minnesota. Her nutrition expertise includes sports nutrition, weight management, pre- & Post-bariatic surgery nutrition & lifestyle counseling, and behavior modification. Her sports medicine skills are maintained and put to good use with ongoing work for the United States Swimming national team and traveling with other USOC sponsored teams and competitions.

Her athletic career began some 30 years ago as an age-group swimmer under the instruction of internationally known swimming & stroke expert, Mike Stromberg. Ander continued her swimming career through college, splitting her time between The University of Minnesota and The University of North Dakota. While at UND she was NCAA champion in the 100 and 200 yard butterfly and was awarded All- American status at both universities in a variety of events and distances. Andrea has participated in 5k &10k open water swimming events, ironman & ½ ironman distance triathlons, and various running events ranging from 5k to marathon distance. She has completed 3 sub-12 hour ironman races and has placed 1st in her division in the 2.4mile swim portion of the ironman triathlon. She is also a member of team Go Dog Go!, 12-time co-ed relay champions at the Chicago Triathlon.

Words to live, train, and race by: “The pain of not trying your hardest lasts a lot longer than the pain it takes to push yourself to the limit” and advice learned early on from Coach Stromberg – “Just have fun, don’t sweat the small stuff.”

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