Running is an extremely versatile sport. It can be done by people of all ages and genders. It can be done competitively or socially. Runs can be long or short. Fast or slow. You could have been running for years or just started last week. Regardless of the kind of runner you are, the one thing all runners have in common is the need to fuel their bodies. Given the importance of nutritional fuel, running, or engaging in any kind of exercise, without eating enough can increase risk of injury and negatively impact performance. Keep reading to learn our guide on nutrition for runners: 7 tips to fuel as a runner.
As a runner, or anyone engaging in more intense movement, fueling will look a little different.
Here are some things to consider when fueling as a runner:
These tips are NOT a substitute for individual nutrition counseling. I recommended talking to a registered dietitian for individual nutrition support as everyone is different. If you are in recovery from an eating disorder, running might not be appropriate for you at this time. Make sure to talk to your treatment team to help reintroduce running in a way that is safe and healthy for you.
1. Carbs! Carbs! Carbs!
As a runner (well really, as a human), carbohydrates are your friend! Carbohydrates are our body’s main source of energy, and it’s the easiest form of energy for our bodies to use. They not only provide energy to your working muscles. But also to your brain. Carbs should be included in each of your meals and snacks. Examples of foods that are rich in carbohydrates include but are not limited to: rice, bread, bagels, oatmeal, scones, muffins, potatoes, pasta, bars, cereal, quinoa and granola.
2. Eat Enough
People often underestimate the power of eating enough and eating enough consistently. Contrary to popular belief, the specific foods that you eat and their nutritional value are not nearly as important as eating often, and eating enough. Eating a meal or snack every 2-4 hours is often a good place to start. But remember that “Enough” is going to look different for everyone. And everyone has different baseline energy needs. Working with a dietitian can help you figure out what “enough” means for you. Runners will need to eat more than their baseline energy needs on days they are training. But should not go below this baseline. Even on rest days. Underfueling can decrease performance, increase risk of injury, and impair the recovery process.
3. Hydration
Staying hydrated, especially as the summer months approach, is important. An easy way to ensure you are staying hydrated is to drink water throughout the day. NOT just when you’re feeling thirsty. If you wait until you are thirsty to drink water, you are likely already dehydrated.
Furthermore, hydration is not only about replenishing water, but also electrolytes. Drinking water is great, but we can’t forget about the boost provided by electrolyte drinks. Electrolyte drinks like Gatorade can help with hydration status as well as provide a quick source of carbohydrates. Some people are really salty sweaters and need more electrolytes than others. If this sounds like you, talk with your dietitian about your individual hydration needs.
4. Pre Run Fuel
As stated above, carbohydrates are your friend! Your body loves carbohydrates because it is the easiest nutrient for it to use as energy. Eating a meal rich in carbohydrates 2-3 hours before your run. And a carb based snack 30-60 minutes before your run can help to ensure you have enough fuel to get through your run. In the case of an early morning run. It can be helpful to have an extra carb rich snack before bed, another carb based snack before your morning run. And breakfast afterwards.
5. During Run Fuel
If you are going on a longer run (typically an hour or more), you will need additional fuel during your run to keep yourself going. And once again, carbohydrates are your go to! During runs, you want quick digesting carbs to help you get through the rest of your long run. Things like sports drinks, gummies, sports gels or even applesauce pouches can do the trick. Different things work better for different people. So talk to your dietitian to come up with a plan that works for you.
6. Post Run Fuel
Fueling to recover from your run is just as important as fueling to complete your run. Proper recovery is crucial to replenish glycogen stores and to help with muscle recovery. Especially if you are training several days a week, multiple days in a row. If you’ve been reading, you’ve probably noticed a pattern in fueling as a runner- CARBS! And post run fuel is no different. You might be thinking “what about protein? I thought protein was needed for muscle recovery?” And you’re right, protein is important for muscle recovery. But it is not the most important aspect of recovery nutrition.. Post run, you’re looking for a meal/snack that has both carbs and protein.
7. Practice New Fueling Strategies During Training
Not all runners are competing or training for races. And neither way is right or wrong. But if you are competing, it’s important to nail down your fueling strategy during the training period. This gives you time to figure out what works best for you. And gives you time to adjust. Trying something new should not be done on race day, or even the week prior. It is normal to need to try a few different strategies before finding one that works. Need help with this? Talk to a sports dietitian for assistance.
Final Thoughts on Proper Nutrition for Runners
Proper nutrition is essential to prevent injury and optimize performance for all runners. By implementing consistent eating, hydrating, and fueling before, during, and after runs, you can ensure you are operating at your peak in way that is safe for your body. For personalized advice, consult a registered dietitian. Stay safe, stay nourished, and keep running strong!
Contact Us
Courage to Nourish is a group of eating disorder specialized dietitians. We have in person locations in Alexandria, Virginia, Columbia, Maryland. and College Park, Maryland. We offer virtual services across the state of Virginia, Washington DC, Pennsylvania, and Colorado. We offer individual nutrition therapy. As well as support groups. We would love to guide you in building a better relationship with food.
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Kathryn is a weight-inclusive, anti-diet eating disorder dietitian at Courage to Nourish. She specializes in working with adolescents and families, athletes, and individuals recovering from ARFID. Kathryn sees clients in person at the Columbia, Maryland office and virtually throughout Virginia, Pennsylvania, DC, and Maryland. To schedule a discovery call with Kathryn, click here.