Free Downloads

Quick tools and tips for running and nutrition


Sweat Rate Test

How much fluid do you lose while you run? Use this handout to figure out an appropriate fluid replacement strategy!

Pro tip: Download this PDF to your computer and open it in Adobe Acrobat to have it do the calculation for you!


Race Day Checklist and Timeline

What do you need to bring to your race and when should you arrive? Use this to help plan your race-day and ensure that you’re ready! Good luck!


Race Day Fuel Planner

Use this to help plan your fueling before, during, and after your race! This handout is an extract from our Nutrition for Runners downloadable. If you want more fueling tips and ideas, please consider supporting us by purchasing our Nutrition For Runners downloadable available here!