Susan Kitchen

Susan is a lifelong endurance athlete. She has raced 20+ marathons, 8 Full Ironmans, (twice in Kona), and numerous half marathons and Ironman races throughout her sports career.

Outside of swimming, biking and running, Susan is a Sports Certified Registered Dietitian, USA Triathlon Level II Endurance Coach, IRONMAN Certified Coach, published author and founder of Race Smart, Mar 3, 2021.

More Stories by Susan Kitchen

A woman wears running shoes while she runs on the treadmill.

3 Effective Treadmill Workouts to Run When the Weather is Bad

Sometimes the weather is too wet or icy to run outside. When the conditions take a turn for the worse, logging a treadmill workout can keep your training going.
Training
A runner pulls a GU gel from her pack

How Much Sugar Should a Runner Eat?

The confusion is real when deciphering why it’s OK to fuel with sugar during a run, but it’s not OK to eat simple sugar any time you want. What’s the difference?
Nutrition
Display of healthy food

How Much Protein Does a Runner Need?

Nailing your nutrition and fueling strategy is essential to harnessing your potential as an athlete, and protein intake is crucial. So, how much do you need?
Nutrition
A woman puts her hands behind her head at a track as the sun sets

Nutrition, Training and Performance for the Menstruating Female Athlete

Historically, discussing the female menstrual cycle has been off-limits. But for women, understanding the three hormonal phases in your cycle can be the secret to running your best...
Training
Runners stretching their legs before a race

Running On Empty? What to Know About Fasted Training

Some runners can't stomach food before an early morning run. Others forgo fuel before an evening workout. Here are the pros and cons of running on empty.
Nutrition
A girl squirts water in her mouth

Determine Your Sweat Rate to Hydrate Smarter

Whether you sweat buckets or you just glisten, you need to replace the water and nutrients you're losing. Start rehydrating by figuring our your sweat rate.
Nutrition
Runners start a race together

How Stress Affects Athletic Performance

Stress isn't always a bad thing. It's essential to the physical adaptations that make you a stronger runner. But too much stress can wreak havoc on your training.
Training, Injury Prevention
A woman sleeps in a bed

Quality Sleep, Nutrition Build Foundation for Better Running

Getting enough sleep and eating a high-quality diet are the foundation for better running. Make sure you're doing both.
Training
An array of healthy foods, including fish, lean meat, fruits and vegetables

Forget Counting Calories: Here's How to Fuel For Running

Weight loss is more complicated than calories in vs. calories out. Here's how substrate utilization comes into play when you're trying to shed pounds.
Nutrition
Despite some fad diet rules, carbohydrates are an important part of a high-performance diet

Why Carbs are Essential to a Performance Diet

Fad diets often limit macronutrients, like carbs, in a quest for better health. Don't be fooled. Carbohydrates are an essential part of a performance diet.
Nutrition