Following the correct diet, whether you run short or long distance, is important for your overall performance. Foods such as vegetables, fruits, whole grains, lean proteins, some healthy fats, and foods high in calcium are the fuel your body needs for optimum performance. Water is also non-negotiable. There are also other dietary stipulations that you should follow depending on your running style.
A Healthy Diet for Short Distance Runners
Short distance runners should ensure that they eat small meals frequently leading up to a run; skipping meals and a diet low in carbs should be avoided. Eating foods rich in carbohydrates such as fruit, yoghurt and whole-grain bread will give the body sufficient time to absorb all the nutrients and energy needed to run efficiently.
A Healthy Diet for Long Distance Runners
Long-distance runners will have to do more preparation when it comes to their dietary requirements. The majority of their diet (around 60%) should consist of carbohydrates such as fruits, vegetables, beans and lentils, whole grains, and low-fat or fat-free milk or yoghurts.
Foods rich in iron are also super important to ensure that you don’t develop anaemia, experience an increased heart rate, become short of breath, run out of energy and get fatigued much quicker.
Always remember to hydrate, hydrate, hydrate.
What to eat before your run/race
If you are running shorter distances (5km to 10km) then carbo-loading before your run is not really necessary, so long as you ensure that you are following a healthy well-balanced diet. For long-distance running carbo-loading must be done a couple of days in advance to ensure that the body has ample time to break down the glycogen reserves into energy.
An additional energy source is also needed to combat the depletion of glycogen when into your run, so make sure to take along a snack of sports beans or gel for a quick source of energy. Energy drinks can also be used as a carbohydrate supplement.
A well-balanced diet and lifestyle are crucial for any runner. Making sure you tweak it to suit your running style will ensure you have the physical energy to complete your run and finish well.