This weekend, I completed another race – this time, hosted by Garmin. My brother joined in on the race and my husband supported us on the sidelines (and also woke up at 4 am with us to drop us off at the starting line).

I originally signed up for the 10K but decided to scale back as I work through physical therapy to address some hEDS-related challenges with my SI joint. Hoping to get back to the 10K I have planned in November—but truly, every race I’m able to complete feels like a win, and I don’t take that lightly.

In the spirit of EDS Awareness Month, I think it’s important to highlight what performance can look like for individuals navigating connective tissue disorders. It’s not always linear, and it rarely looks the same from one person to the next—but it is possible.

This is where performance-based nutrition becomes very real for me—not just in practice, but personally.

My personal hEDS/POTS race prep looked like this:

• Hydration and LMNT electrolytes all week (not just race day)
• Carbohydrate-rich meals aligned with my nutrition needs
• Physical therapy exercises as part of my warm-up (SI joint stability)
• SI joint belt during training and the race—game changer
• Adjusted training intensity leading into race week
• Pre-run fuel: protein oatmeal (~2 hours before) + hydration
• During: water + electrolytes (LMNT), with easy carbs on hand if needed
• Post-run: recovery meal (filled with protein and carbs) + fluids (including coffee)
• And yes—a solid heavy metal playlist for my intra-race mental health

I think something that’s really important to remember is that performance doesn’t always mean pushing harder—it often means adapting smarter. Exercise and daily tolerance levels may differ. Working within those personal parameters is crucial.

This is something I work through with both athletes and individuals managing chronic conditions: finding the balance between physiology, function, and real life.

I have become increasingly less comfortable posting about my own experiences and diagnosis’. hEDS and POTS are both filled with ups and downs and not every day is a day where I am knocking it out of the park. Some days, I’m horizontal on the couch reading or playing Skyrim with extremely low energy. I’m sure those who are actively managing these conditions (or similar ones) can relate and I’m hoping that sharing this experience is helpful to others.

As always, thanks for reading,

Crystal McLean

Owner and Registered Dietitian