The importance of nutrition in training

Contributed by: Diane, Spewak Training


Our body is our temple, it is important to maximize performance with adequate fueling before, during, and after training.  Athletes need to prioritize proper fueling through food and adequate hydration to match their training focus and activity level for the day.  The quality of an athlete’s next workout is also largely determined by how well he or she has recovered from previous workouts. I’d recommend, focusing on eating whole foods such as fruits, vegetables, lean protein, healthy fats, and complex carbs with dietary fiber, and fresh herbs and spices to fight inflammation from training.


Here are […]

December 20th, 2018||

Community Spotlight – Road Warriors

We are excited to start showcasing our local running communities each month in the “Community Spotlight” section. The St. Louis area is so fortunate to have such great running clubs, teams, and groups and we think that they deserve to be recognized!

Here is our discussion with the founder, Brian Trout, of the Road Warriors. Brian shares how the club was started and is kind to answer some of our questions. Here’s what he had to say:

The Team’s origins go back to the Fall of 2005. I had finally decided I had the time and a training plan to train for […]

December 13th, 2018||

Ask the Experts

Ask the GO! St. Louis experts and get your questions answered!
Come to the park for your run, and stop by between 9am-12pm to ask questions, warm up with coffee & bagels, and register to win raffle prizes – free race entries and VIP packages, free sessions from some of our experts, fun giveaways and more!

Registration is not required, but if you know you can attend, please RSVP on Facebook so we can get a semi-accurate head count.

Mark Spewak – Running Coach and owner of Spewak Training
Big goals for your 2019 running? Taking on a new distance or looking […]

December 11th, 2018||

Winter Training:
The Best Decision You’ll Ever Make
By Mark Spewak of Spewak Training

Congratulations, you finished another fall training cycle! You should be extremely proud of your efforts and all the hard work you put in this summer. There is nothing easy about making the decision to train consistently. What people don’t see in your post-race photo are the days where you woke up before the sun was out. The days where your legs felt like lead but you still had to complete a 5 mile recovery run. Or the days where you wondered why in the world you were choosing to […]

November 27th, 2018||

Guess what…You aren’t alone!

Coach Mark Spewak, of Spewak Training, gives us some insight on training in heat and the effect it can have on performance. Mark gets into the details below!

Running is a sport full of ups and downs. You are going to have days where you feel on top of the world. Then, you will have days where you doubt everything. In St. Louis we deal with some pretty nasty weather in the summer. It’s not uncommon for us to have stretches where the weather is 80 degrees at 6 a.m. with 90 percent humidity.

When you are competitive and have a goal, […]

August 30th, 2018||

Benefits of a Structured Plan
By Mark Spewak

Running is unique in the sense that it doesn’t require a lot to participate in the sport. After covering the basics of a good pair of running shoes and appropriate apparel you don’t need much to get started. The beauty is if you are at home or traveling, you can take running with you. When I first started running, my goals were simple. Leave the door, run until I got tired, and then eat lots of tasty food.

This routine only lasted me so long. I had goals of getting better but my times weren’t […]

August 21st, 2018||

Foam Rolling by Mercy

Foam rolling is a method of self-myofascial release that may be used in order to help with soft tissue ailments such as tightness, trigger points, or soreness.  Releasing these areas of discomfort can help allow the body to reestablish pain-free movement patterns and can ultimately help performance.1  Foam rolling may be used at times when stretching is not enough to provide relief of these symptoms.  Foam rolling may also be used in conjunction with stretching, or simply just to ready your body for activity or aid in recovery.2

How does it work?

Some people say that foam rolling works due to compression of […]

March 21st, 2018||