Author: Kelsey Petersen

Your Ultimate 4-Week Training Plan for the Half Marathon 

The days leading up to a marathon may feel like a good time to indulge in all of your favorite foods, because let’s face it, you’re about to run 26.2 miles and why not eat that chocolate cake? But food plays an important role in performance for runners, so what you decide to eat can affect how you feel during a race. So, as said time and time again, you are what you eat, and that goes for race day. “It’s important for runners to understand what foods may overwhelm their digestive system. You don’t want to train for months, and then overeat the night before and find yourself struggling through each mile,” Hoag Registered Dietitian, Mona Cabrera, R.D., said. “You want foods to build your energy reserve, but also foods that won’t weigh you down.” Mona, put together some tips on how to stock your kitchen to prepare for the big race. Carb loading: Build up those energy reserves before race day and load up on carbohydrates, starchy vegetables, fruits, and lean proteins. But don’t make the mistake of indulging in a heavy meal the day before the race. Eat familiar foods: The morning before the race is not the time to try out a new protein bar or smoothie, stick to foods you know won’t upset your stomach.  Bread/toast, bagel, peanut butter, banana, pulp-free fruit juice or sports drink for a pre-race breakfast.  Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race.  For hydration, drink 16 to 20 ounces of water/fluid three hours before race Foods to avoid​: While you may feel like celebrating the night before your run, steer clear of fatty foods that aren’t always kind to the digestive system.  Deep fried foods, foods high in saturated fats (red meat, bacon, processed meats, and pastries)  On race day, avoid dairy products (cheese, milk, yogurt) if you have gastrointestinal issues.  Coffee is a diuretic so tread lightly with how many cups you have in the morning.  Alcohol causes dehydration, so avoid it for 24 hours before the race. During the race: Energy bars, energy gels and bananas are excellent sources for replenishing carbohydrates during a race. Keep yourself hydrated. This includes water and sports drinks. Avoid soda, juice, and anything with high amounts of sugar. What to eat after a race​: Within one hour after a race or marathon, grab a carbohydrate-rich snack and a sports drink. And within two to three hours after a race or marathon, have a balanced meal comprising lean protein, carbohydrates, and good fats.

Have you ever thought about running a half marathon? It’s a tough but incredibly fulfilling journey that pushes both your body and mind. But how do you even get started? How do you build your stamina without burning out or getting injured? And what should you focus on when it comes to your nutrition and […]

Groin Pain in Runners: Causes, Treatment, and Prevention Tips 

You can experience groin pain from pushing your muscles too hard, especially during intense or sudden movements. When the muscles in your groin and thighs are overstretched or strained, it leads to discomfort and potential injury. Runners are particularly prone to this due to the physical demands of their sport. In this guide, we’ll explore […]

Managing Runner’s Stomach: Causes, Symptoms, and Treatment

Many runners deal with stomach pain after running. It’s not just you. Some feel sick to their stomach. Others get cramps. A few even need to find a bathroom fast. These issues can make you not want to run anymore. The good news? You can stop this from happening. Once you know why it happens, […]

OC Marathon Welcomes David Lyman: Running for a Cause in 2025

We are thrilled to announce that David Lyman, a retired Navy Explosive Ordnance Disposal (EOD) Technician, will be joining us for the 2025 Hoag OC Marathon in a truly unique and inspiring way. David will be running the full marathon while wearing a bomb suit to raise funds and awareness for the EOD Warrior Foundation, […]

Exciting New Partnership: Hoag OC Marathon Welcomes Pretend City as a Charity Partner!

We are thrilled to announce that Pretend City Children’s Museum is joining forces with the Hoag OC Marathon Running Festival as our newest charity partner! This collaboration marks an incredible opportunity for our community to come together and support a cause that impacts the lives of so many children and families. Pretend City Children’s Museum […]

Calf Pain When Running: Causes, Treatment, and Prevention Tips

After lacing up your sneakers for a morning run, you take a few strides, only to be slowed down by sudden tightness in your calf. Calf pain during or after running is a common experience for many runners. If not addressed, it could lead to more serious problems.  In this article, you’ll find a clear […]

Chest Pain When Running: Causes, Risks, and When to Seek Help 

Man experiencing chest pain

Chest pain during running is a symptom that can startle even the most seasoned athletes. Although often harmless, it’s a sensation that shouldn’t be ignored, as it could signal a more serious underlying condition. In this article, we’ll explore the various causes of chest pain during running, discuss the risks involved, and provide guidance on […]

Hip Pain When Running: Causes, Symptoms, Treatment & Prevention

Hip pain is common among runners because running puts repeated stress on the hip joint. Not only can hip pain hinder a runner’s performance, it can also impact overall health if not addressed promptly. Fortunately, there are effective ways to manage and treat hip pain related to running. This article will explore the causes of […]

What Causes Pain on the Outside of the Foot after Running

foot pain

When you’re out for a run, the last thing you want is pain in your feet. Yet, many runners experience discomfort on the outside of their feet after pounding the pavement. This type of pain, known as lateral foot pain, can be frustrating and confusing. What causes it? Is it serious? How can you prevent […]

Why You Experience Shoulder Pain While Running

When you lace up your running shoes and hit the pavement, you might expect your legs to feel the burn. But shoulder pain? That can come as a surprise. It seems odd that a leg-focused sport could cause upper body pain. However, the truth is your shoulders and neck muscles work hard to maintain proper […]

How to Prevent Runner’s Knee  

Knee pain

With the increase in physical activity comes an increase in injury. Whether you’re a leisure jogger or a serious runner who racks up the miles, there’s a good chance you’ve experienced knee pain or “runner’s knee” at some point. Despite its name, this condition can affect all athletes, not just runners.  You may experience discomfort, […]

Back Pain from Running: Causes and Solutions 

back pain

If you lack strength and stability in your lower back and pelvic regions, it can lead to pain when running and even doing everyday activities. Many runners have felt back pain at some point, and it can happen for different reasons. Running with back pain can be frustrating, but there are ways to prevent and […]

Comprehensive 20-Minute 5K Training Plan for Beginners 

Running a 5K is a big goal, whether you’re just starting your fitness journey or an experienced runner looking to beat your personal best. No matter your current level, finding time to train can be a real challenge with today’s hectic schedules. This 20-minute 5K training plan solves that! Just 20 focused minutes daily builds […]

3-Day-a-Week Running Plan for a 5K 

The days leading up to a marathon may feel like a good time to indulge in all of your favorite foods, because let’s face it, you’re about to run 26.2 miles and why not eat that chocolate cake? But food plays an important role in performance for runners, so what you decide to eat can affect how you feel during a race. So, as said time and time again, you are what you eat, and that goes for race day. “It’s important for runners to understand what foods may overwhelm their digestive system. You don’t want to train for months, and then overeat the night before and find yourself struggling through each mile,” Hoag Registered Dietitian, Mona Cabrera, R.D., said. “You want foods to build your energy reserve, but also foods that won’t weigh you down.” Mona, put together some tips on how to stock your kitchen to prepare for the big race. Carb loading: Build up those energy reserves before race day and load up on carbohydrates, starchy vegetables, fruits, and lean proteins. But don’t make the mistake of indulging in a heavy meal the day before the race. Eat familiar foods: The morning before the race is not the time to try out a new protein bar or smoothie, stick to foods you know won’t upset your stomach.  Bread/toast, bagel, peanut butter, banana, pulp-free fruit juice or sports drink for a pre-race breakfast.  Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race.  For hydration, drink 16 to 20 ounces of water/fluid three hours before race Foods to avoid​: While you may feel like celebrating the night before your run, steer clear of fatty foods that aren’t always kind to the digestive system.  Deep fried foods, foods high in saturated fats (red meat, bacon, processed meats, and pastries)  On race day, avoid dairy products (cheese, milk, yogurt) if you have gastrointestinal issues.  Coffee is a diuretic so tread lightly with how many cups you have in the morning.  Alcohol causes dehydration, so avoid it for 24 hours before the race. During the race: Energy bars, energy gels and bananas are excellent sources for replenishing carbohydrates during a race. Keep yourself hydrated. This includes water and sports drinks. Avoid soda, juice, and anything with high amounts of sugar. What to eat after a race​: Within one hour after a race or marathon, grab a carbohydrate-rich snack and a sports drink. And within two to three hours after a race or marathon, have a balanced meal comprising lean protein, carbohydrates, and good fats.

Want to run a 5K but don’t have much time? No problem! Our 3-day-a-week training plan is made for busy people like you. Run just 3 times a week and you’ll get better at running without changing your whole schedule. So, follow our easy plan, and you’ll be ready for the 5K race soon. No […]

Why Kids Should Keep Running: Healthy Habits for Lifelong Running

Healthy Habits for Lifelong Running: Why kids should keep running.

It’s a challenge these days to get kids off their video game consoles and get them to slip on theirsneakers to take a run – outside – yes, where there are trees and fresh air. To no surprise, children’s activity levels dropped substantially during COVID-19, as kids turned tocomputers to play with their friends from […]

8-Week 5K Training Plan: A Complete Guide

runners running

The 5K might be short, but underestimating it, won’t make it easier. A well-structured training plan can help you build endurance, strength, and confidence to complete the race successfully.  But how do you even start? This guide is here to help! We’ve created an 8-week training plan to be your map to success, regardless of […]

10-Week 5K Training Plan: A Complete Guide

running

The journey to a healthy lifestyle can be as simple as taking the first step toward a new fitness goal. For many, that step involves conquering a running race. Specifically, the 5K distance presents an ideal entry point, achievable for participants of all fitness backgrounds.  With dedication, perseverance, and a spark of motivation, you can […]

How to Taper for a Half Marathon: Step-by-Step Guide 

Runner crossing the finish line

In the past weeks, you’ve dedicated yourself to training, and now your half marathon is just around the corner. But before you step up to that starting line, you have to maximize the taper period!  This strategic phase can make the difference between running a mediocre half marathon and achieving a personal best on race […]

15 Tips on How to Recover After a Half Marathon

runner drinking water

You’ve just crossed the finish line of your half marathon. Congratulations! Running 13.1 miles is no small feat. However, after the cheers and the finish line photo, your body will likely feel the effects of such a long run. To bounce back and avoid injuries, proper post-race recovery is crucial. In this guide, we’ll consider […]

Can You Walk a Half Marathon?

Healthy Habits for Lifelong Running: Why kids should keep running.

If you’re wondering whether you can walk the half marathon instead of running, the simple answer is yes. Many runners whose goal is simply to cross the finish line—not to break a record—have achieved this feat. While running would get you to the finish line faster, walking a half marathon can be a rewarding experience […]

What’s a Good Half Marathon Time?

Besides the pressure of “good” times, every runner’s journey to the starting line is unique, fueled by their own goals. While elite athletes chase records, for most of us, race day is about celebrating victories. However, the question “What’s a good half marathon time?” still pops up a lot and that’s why we’re here.  Curious […]

Hydration for Young Runners: Staying Safe and Hydrated

Hydration for Young Runners

Staying hydrated seems easy enough, but oftentimes, especially for young runners, taking the time to refuel can be forgotten when the focus is on training or the excitement of race day. But the reality is hydration should be at the top of the priority list for all runners, both kids and adults because it not […]

How to Stay Motivated During Marathon Training

Mental Toughness: How to Stay Motivated During Marathon Trainin

When it comes to training for a marathon, a lot of runners focus on getting through the miles. Truth be told, 26.2 miles is an intimidating number, so runners train to get their bodies used to the discomfort that comes with pushing your body to its limit.  While increasing your mileage every week, adding weights, […]

Foods to Avoid Before a Half Marathon Race

food

Preparing for a half marathon involves being thoughtful about your diet in the days leading up to the big event.  The right foods can make a significant difference in how you feel during those 13.1 miles. For example, taking the wrong meals could lead to gastrointestinal issues, cramping, or a lack of energy when you […]

What to Eat the Day Before a Marathon

foods to eat after running

The day before a marathon is more than just a pre-race pit stop. It’s a crucial 24-hour window where you strategically top off your energy reserves and set your body up for peak performance. Get it right, and you cross the finish line feeling strong and triumphant. Get it wrong, and you could face muscle […]

Tips for Running a Marathon: 5 Strategies for 26 Miles

5 Tips for Running 26 Miles

“Everyone can be an athlete, so long as they are willing to think like an athlete,” said Eugene Yim, MD, medical director of Hoag Sports Medicine. “That means taking sports injury prevention seriously.” With the Hoag OC Marathon just around the bend, Dr. Yim offers 5 tips for running 26 miles to cross the finish […]

When to Use Energy Gels for Running + Tips

Energy gels can deliver a boost of easily digestible carbs and electrolytes when your body needs them most. However, finding the perfect timing for fueling during your runs can make all the difference.  For example, taking energy gel too late during a long run can result in ‘hitting the wall’ due to depleted glycogen stores. […]

13 Healthy Foods to Eat After Running

The post-run meal or snack isn’t just a reward for your hard work; it’s a vital part of your training regimen. This is where the real magic of recovery and preparation for your next run happens. As a result, getting your post-nutrition food right helps you replenish your energy, repair your muscles, and prevent injuries. […]

10 Best Carb-Loading Foods for Running

carb foods

Before any big race or long training run, runners need to effectively carb-load. This simply means taking in carbohydrates. These are the main fuel for your muscles, providing much-needed energy for both endurance and recovery. But here’s the catch: not all carbohydrates are equal. Choosing the right carb-loading foods is key to keeping your energy […]