THE RUNNING EFFECT PODCAST How NIKE Pro Running Coach Alex Ostberg Reframes Running Nutrition — Donuts as Rocket Fuel, the Durability Lag, Building Injury-Proof Mileage & What To Do After A Bad Race
Mar 30, 2026
Alex Ostberg, Nike pro running coach and newsletter author, explains why a donut can be legitimate post-run fuel and when junk carbs make sense. He breaks down how to respond after a bad race without overreacting. He outlines why volume often beats extra intensity and shares five practical rules to raise mileage safely while avoiding the durability lag.
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Refuel Fast Don’t Obsess Over Clean Food
- When rapid refueling is the goal, prioritize calorie and carbohydrate delivery over food 'cleanliness.'
- A 2015 study matched cyclists on calories/macros and found no difference between sports products and McDonald's for glycogen restoration and performance.
Don’t Overreact To One Bad Race
- After a bad race, avoid overreacting and gutting your plan based on one result; treat each race as a draw from a distribution.
- Use a 24–48 hour pause to process, then return to consistent training and reference past recoveries before changing much.
Losses Trigger Overreaction More Than Wins
- People and coaches change more after close losses than after close wins, mirroring day traders who underperform active traders.
- Alex uses these analogies to justify 'trust the plan' and avoid emotional reallocations of training.