Nutrition for Runners

Distance running entails road races and cross-country runs of varying distances including 10km, 15km, half marathon (21.1km) and the full marathon (42.2km).

Running requires a lot of energy, but knowing what and when to eat can be confusing for newer runners. A balanced diet with adequate carbohydrates will keep runners fueled and satisfied.

Training Nutrition for Runners

A runner’s diet plan typically includes a balance of the three macronutrients: carbohydrates, proteins, and fats. However, their requirements vary depending on training phase. 

Carbohydrate intake should reflect their daily training load. Nutrient dense carbohydrate rich foods (such as wholegrain breads and cereals, starchy vegetables, fruit, dairy) should be prioritised to meet fuel demands.

Protein builds and repairs bones, tissues, and hardworking muscles. This means eating enough protein is essential for muscle recovery after workouts.

Distance runners should aim to drink enough fluid each day to replace losses. Fluid needs are influenced by factors that drive fluid losses such as temperature, sweat rate, exercise intensity, duration and altitude. 

A runner’s diet varies from person to person, but it should incorporate a balance of macronutrients, adequate carbs, and micronutrients from plant foods. Fluids (predominantly water) should also be included to rehydrate and replace sweat losses.

Sources :

Distance Running

Author: Pallabi Sinha

I am a Nutritionist with 6 years of expertise in the field. I have a knack of convincing people to switch to a healthier lifestyle.