I didn’t start out trying to be a bodybuilder. I was just training for a half-marathon, lifting a little on the side to stay strong, when someone at the gym asked if I’d ever considered competing. At the time, I hadn’t. But it stuck with me. I ended up diving into it, and after a few local shows and a lot of learning, I earned my pro card in both Figure and Physique last year. But running’s always been where I started, cross country, track, that’s my foundation. It’s also where I keep coming back to. And a lot of what I’ve picked up through bodybuilding has helped me run better, especially when it comes to nutrition.

Summer’s a tough time to run. You’re sweating more, which means you’re losing salt and water fast. Just drinking more water isn’t enough, you need to replace electrolytes too. I learned this the hard way after one of my shows when I was super dehydrated and couldn’t seem to get enough water. I finally tried an LMNT packet, and it made a huge difference. It actually helped. That’s something I recommend to runners too, start using electrolytes daily when it’s hot out. Not just on long runs, but before and after, even when you’re just out walking around.

Running and bodybuilding don’t use the same fuel plan, but there’s overlap. For runners, carbs are huge. My first trainer used to do ultra-marathons, and she always reminded me that runners need a bigger share of their diet from carbs than lifters do. I’ve found that’s true. When I’m doing endurance work, I make sure my carbs are up and I’ll bring a gel for any run over an hour—one every 45 minutes usually works for me.

I think a lot of runners don’t realize how important protein is. I see it more in the bodybuilding space, but honestly, everyone needs it, especially runners who want to keep their muscle and recover faster. I aim for about a gram of protein per pound of bodyweight, mostly from lean meats or eggs. And if I’m in a rush, I grab a protein shake. Gold Country Run & Sport carries some solid options for that, stuff you can trust, that doesn’t taste weird or chalky.

Strength training’s always been part of my routine. I started lifting at sixteen to help with my running form. That’s still how I think about it, not just to prevent injury, but to move better. I train legs with stuff like step-ups, jump squats, and lunges, and I mix in a weighted jump rope for cardio and power. I keep it pretty simple, but I’m consistent, about three times a week.

Food-wise, my go-to pre-run meal is oatmeal with fruit. It sits well and gives me enough energy without a crash. Post-run or post-workout, it’s usually chicken, broccoli, and rice. Nothing fancy, but it works. It’s the kind of meal that covers all the bases, protein, carbs, fiber, and it’s not expensive either.

If I could leave runners with one takeaway for summer, it’s this: don’t wait until you’re thirsty to think about hydration. Start with salt and electrolytes early in the day and stay on top of your nutrition. Whether you’re running for fun, training for a race, or just trying to stay active, your body runs better when you treat it like it matters.

That’s what I’ve learned, from the stage and from the trail.