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Introducing CAS Conversations! In this new series, we鈥檙e sitting down with students, faculty, staff, and alumni to dive into their unique insights, experiences, and ideas. From classroom innovations and personal stories to community impact, CAS Conversations offers fresh perspectives from the incredible people shaping our campus and beyond.

When Dara Ford, Program Director of 猫咪社区app University鈥檚 Master of Science in Nutrition Education, set out on October 27 to complete her first ultramarathon, the Marine Corps Marathon 50K, she was well prepared for the physical and mental challenge of running more than 30 miles through the nation鈥檚 capital. Between juggling a busy career, teaching, and raising three children, Dara has made running a constant in her life鈥攐ne that she pushes a little further with each goal. 鈥淚 ran my first marathon in 2015,鈥� Dara says, 鈥渁nd since then, I鈥檝e completed four marathons, each time working to get a little faster.鈥� 听

This year, Dara sought a new challenge in the Marine Corps 50K, a notoriously tough urban ultramarathon that adds an additional 4.87 miles to the traditional marathon course. 鈥淭he 50K was the perfect opportunity to aim for a new distance and achieve a new goal,鈥� she says.

Beyond her passion for running, Dara is a dedicated academic and registered dietitian with a focus on improving quality of life through nutrition education. With a PhD from Penn State and more than a decade of teaching experience, Dara combines her expertise in nutritional science with her love of running.

We recently sat down with Dara to discuss how she trains, fuels for races, and finds inspiration in her running.听

PH: The Marine Corps MCM 50K is a big deal! What were some of the highlights for you, running alongside all the marathon participants through Washington, DC?

DF: It was a picture-perfect day to run through the streets of DC. There鈥檚 a beautiful camaraderie amongst distance runners that can be hard to find in the hustle of day-to-day life. I recruited my husband into the world of running, and we run together, so it鈥檚 a special thing to share. Everyone is out there, doing a hard thing, and supporting each other along the way. The crowds were supportive, the blue mile is powerful, and running around the monuments is always exciting. Climbing the hill to the Iwo Jima memorial is overwhelming in the best way. You can always restore some faith in humanity at the finish line of a marathon.

PH: Did you have any really challenging moments?

DF: The day came together so nicely. It鈥檚 nerve-wracking getting to the starting line, but once we start moving, it鈥檚 easier to settle in鈥攑utting one foot in front of the other. Around mile 15, I had the fleeting frightening thought that I wasn鈥檛 even halfway, which for a moment felt too daunting. At those times I think about all the training and my reasons for running. I like to have a mantra to draw on at those times as well. Once I hit the marathon distance, I felt the empowerment of doing something hard I鈥檝e never done before. As an adult, it can be hard to set and meet big goals for the first time, and this felt big. It was also challenging to walk down stairs the next day!

PH: I bet! What inspires you to keep up your running routine, even after a race is over?

DF: I started running to relieve stress and move joyfully after starting college. Now, I run to clear my head, feel strong, and be an example to my three daughters that they can鈥攁nd should鈥攕et challenging goals for themselves, work hard, and accomplish meaningful things.

PH: How did you train and fuel your body for the challenge鈥擨 assume you used your expertise as director of the Nutrition Ed program?

DF: I cannot overemphasize the importance of good nutrition for endurance sports! Admittedly, in my first marathon back in 2015, I was under fueled. It鈥檚 a challenge to find the right type of fuel, and it takes practice during training runs to get it right. For the ultramarathon, I was able to put my knowledge and experience into practice, and it all came together. A few days prior to the race, I focused on getting in a lot of simple carbohydrates鈥攂agels, graham crackers, pretzels, pasta. Some race day nutrition goes against general healthy guidelines, and it鈥檚 important to increase carbohydrates while reducing fibrous foods and foods high in fat. 听

Race morning was a similar emphasis, and during the race, it鈥檚 critical to get in carbohydrates at least every 30-45 minutes to avoid hitting the infamous wall. I aimed for about a gel or honey stinger waffle every 35 minutes, and on the course, I carried hydration that included electrolytes. It did get warm by the end of the race, so sufficient fluid and electrolytes were critical for a successful day! The second half of the race I also grabbed water or an electrolyte beverage at each hydration station. The race support was wonderful, and I finished the race feeling good, immediately focusing on getting in some post-race nutrition with both carbohydrates and protein.

PH: What nutrition tips do you have for runners who want to build up to a marathon? What should they be eating? 听

One of the biggest mistakes people make when starting to train for longer distances is not eating enough. It takes a lot of food to fuel such high levels of activity. There鈥檚 also a great deal of misinformation circulating on social media that may lead individuals to under fuel or feel worried at the idea of eating more carbohydrates. Adequate nutrition is key to race day performance, but also to feeling good on daily runs and supporting recovery. I suggest finding a nutrition educator with experience in sports nutrition and visiting a local running store. You can try ready-made gels, chews, and beverages 鈥� but don鈥檛 rule out 鈥渞eal鈥� food. Dried fruits, applesauce pouches, and graham crackers are a few things I have tried with success. It takes some trial and error to identify foods that sit well while exercising but doing so is worth the payoff.听

PH: Can you share some basic training advice for students who want to start running, getting fit, or just get healthier?

DF: My number one piece of advice is to take it slow and find movement you truly enjoy. Often when people start running, they try to run too far or too fast too quickly and get burnt out or injured. With all movement, I encourage people to find something they enjoy鈥攕omething they want to do. It shouldn鈥檛 feel like a 鈥渉ave to.鈥� Then, take it slow and check in with your body! While the social media world has us all thinking we need to jump in and meet major goals overnight, it鈥檚 important to play the long game when it comes to health and fitness.

I love running, and the running community, and find joy in the movement鈥攅specially running outside. But if running isn鈥檛 for you, choose a different movement that feels right. Finding a community can support the activity becoming a habit. The same could be said for improving overall health through nutrition, exercise, or both. It鈥檚 never all-or-nothing. I was a runner for six years before attempting a marathon, and for 15 years before attempting this ultra! And honestly, if you run five minutes a day, you鈥檙e just as much of a runner. It鈥檚 okay to be on your own timeline with your own goals.

About Dara Ford

Dara Ford is the Director of 猫咪社区app University鈥檚 Master of Science Program in Nutrition Education, and a Professorial Lecturer in the Department of Health Studies. Dara became a Registered Dietitian Nutritionist following the completion of her undergraduate degree in Nutritional Sciences, and then sought to complete her doctoral work. While earning her PhD at Penn State University, Dara explored the relationships between health-related quality of life and mortality outcomes in an elderly population. She also contributed to the development of a tool used to evaluate diet quality in this population. This research fueled her desire to work with future educators, to improve quality of life through nutrition education, with an emphasis on scientific rigor. Dara has a decade of teaching experience at the undergraduate and graduate level and enjoys working with students in the classroom and beyond.