Preparation for Running- Nutrition

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Runners all around think running is just a one to two hour a day activity but really if you break down what running is it can turn into an all day job. With the constant hydration, rest, and pre and post workout nutrition it can turn your two-hour activity to an all day act. Nutrition is the most important key to being a successful runner; it is the gas to your vehicle to get you from point A to B. “Good nutrition should be part of your ongoing training, not something you start to do in the weeks leading up to the race.” 1

A runner needs to always understand that hydration is key to being a superior runner. The ingredients to perfect hydration are drinking 16-32 ounces of some sort of a natural fruit drink (never from concentrate!!) 20-32 ounces of an electrolyte replacement example Gatorade or PowerAde and finally half a gallon of water. Be very careful on not drinking too much fluid all at once 6-8 ounces sips. Hydration is crucial it can be the difference from a new personal best or just a normal training day.

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Being a long distance runner there is a common mindset that has individuals thinking they can eat whatever they want because they have ran so far earlier in the day. Unfortunately, that is one of the false myths that comes along with distance running you cannot out train a bad diet! A runner diet needs to consist of 70% carbohydrates, 25% natural fats and 15% protein. Carbs produce the body with energy and is a crucial need for a runner that runs high mileage, for every mile a runner logs that is a 100 calories burned so on a 2500 calorie diet a runner is already needing 1750 of those calories carbohydrates. Fats are just as important, as they can not be produced by your body, omega 3 and omega 6’s are crucial to gaining energy out of the body they also help with runners skin and lubrication of joints and muscles. Choosing a healthy diet not only produces better workouts but can also help your overall daily health and prevent nagging injuries that come from intense training, choose your food wisely and eat healthy so you can go the extra mile when training.

Sources:

1. Lipton, Y. (n.d.). Fuel Your Run: Nutrition for Training and Racing. Retrieved September 13, 2015.
2. Dada, J. (n.d.). Marathon Fueling - Runners Need Proper Nutrition and Hydration for the 26.2-Mile Stretch. Retrieved September 13, 2015.