When it comes to running, the old adage “you are what you eat” rings particularly true. For long-distance runners, proper nutrition is not only essential for performance but also for recovery, endurance, and overall well-being. Whether you’re training for a marathon, a half marathon, or simply increasing your weekly mileage, knowing how to fuel your body can make the difference between a strong finish and hitting the wall.
In this article, we will explore how nutritional needs differ between distance runners and sprinters, as well as what to eat before, during, and after long runs to maximize performance and recovery. We will also provide suggestions on resources to get personalized nutrition recommendations.
Nutritional needs: distance runners vs. sprinters
Before diving into specific fueling strategies, it’s essential to understand how nutritional needs differ between distance runners and sprinters. These two types of athletes have vastly different energy demands and therefore require different approaches to their diets.
Distance runners
Long-distance running is an endurance activity that relies primarily on aerobic energy production. This means your body uses oxygen to burn carbohydrates and fats for fuel over extended periods. Because of this, distance runners need to focus on consuming a balanced diet rich in carbohydrates, healthy fats, and protein to maintain energy levels and muscle function. Carbohydrates, in particular, are the key fuel source for endurance athletes as they provide the glycogen needed to sustain prolonged activity.
Sprinters
Sprinters, on the other hand, rely on short bursts of high-intensity anaerobic activity. During these intense efforts, the body primarily uses glycogen (stored carbohydrates) for energy but does so without the need for oxygen. As a result, sprinters need quick, easily digestible fuel before and after workouts, with a focus on high-quality proteins and carbohydrates for muscle recovery and glycogen replenishment.
While sprinters may not require the same sustained energy sources as distance runners, both groups benefit from nutrient-dense diets that optimize performance and recovery.
What to eat before a long run
Your pre-run meal or snack sets the stage for how your body will perform during a long run. Eating the right foods before heading out can prevent fatigue, stomach discomfort, and muscle cramps while ensuring that you have enough energy to go the distance.
Aim to eat your pre-run meal or snack 2-4 hours before your long run. This gives your body enough time to digest and convert food into usable energy, reducing the risk of an upset stomach or digestive issues while running.
Carbohydrates are the most important macronutrient to consume before a long run because they provide the glycogen stores that your body will rely on for energy. Complex carbohydrates, such as whole grains, oatmeal, sweet potatoes, and fruits, are ideal as they provide a steady release of energy over time.
For a well-rounded pre-run meal, consider a balanced combination like:
- A bowl of oatmeal with banana slices and a drizzle of honey
- Whole grain toast with peanut butter and a side of fruit
- A sweet potato with a sprinkle of cinnamon and a small serving of nuts
Don’t forget about hydration. Dehydration can lead to reduced performance and even cramps or dizziness during a run. Start hydrating the night before and continue drinking water throughout the day before your run. For longer distances, consider an electrolyte drink or a pinch of salt in your water to replenish sodium levels.
What to eat during a long run
For runs lasting over 60-90 minutes, it’s essential to refuel your body during the activity to maintain energy levels and avoid hitting the infamous “wall.” When your glycogen stores become depleted, you may experience sudden fatigue, muscle weakness, or loss of focus, making it much harder to continue.
The key to mid-run fueling is providing your body with easily digestible carbohydrates to keep your glycogen levels topped up. Aim to consume 30-60 grams of carbohydrates per hour of exercise, depending on the intensity and length of your run. Popular options include:
- Energy gels or chews
- Sports drinks or electrolyte beverages with added carbohydrates
- Bananas or dried fruit (such as raisins or dates)
Energy gels and sports drinks are particularly convenient for long runs because they’re easy to carry and digest quickly, providing an immediate source of energy. However, experiment with different options during training to find what works best for your body. Some runners prefer real food, like small pieces of energy bars or peanut butter crackers, for a more substantial option during extended runs.
Along with carbohydrates, staying hydrated is crucial during long runs. Sweat depletes your body of essential electrolytes such as sodium, potassium, and magnesium, which help regulate muscle function and prevent cramps. During long runs, consume water regularly, and for runs exceeding 90 minutes, consider using a sports drink with added electrolytes.
What to eat after a long run
The post-run meal is just as important as the fuel you consume before and during your run. After a long run, your body is in recovery mode, and replenishing your energy stores and repairing muscle tissue is critical to aid recovery and prepare you for future workouts.
After a long run, your glycogen stores are depleted, and consuming carbohydrates helps to restore them. Focus on eating carbohydrate-rich foods within 30-60 minutes after your run to maximize glycogen replenishment. Options like a fruit smoothie, a sandwich with lean protein, or a bowl of rice with vegetables and a protein source can provide a good mix of carbohydrates and nutrients.
Running places significant strain on your muscles, and after a long run, your body needs protein to repair damaged muscle tissue. Aim to include 20-30 grams of high-quality protein in your post-run meal or snack. Lean meats, eggs, Greek yogurt, protein shakes, or plant-based options like lentils and beans are excellent choices. For a simple post-run meal, try:
- A smoothie made with fruit, yogurt, and a scoop of protein powder
- Grilled chicken with a side of quinoa and roasted vegetables
- A protein bar paired with a banana and a handful of nuts
Finally, rehydrating after your run is crucial. You lose a lot of fluids through sweat, so be sure to drink plenty of water or an electrolyte drink to restore your body’s fluid balance. For longer runs, you may need to consume a drink with added sodium to replace what was lost through sweat.
How runners can get customized nutritional recommendations
While general guidelines for fueling long runs are helpful, every runner is unique, and factors such as age, body composition, fitness level, training intensity, and dietary preferences can significantly impact nutritional needs. To optimize performance and recovery, many runners benefit from personalized nutrition strategies. Fortunately, there are several ways to get customized nutritional recommendations that cater to your specific needs and goals.
Work with a sports nutritionist or dietitian
One of the best ways to get tailored nutritional advice is to work with a registered dietitian who specializes in sports nutrition. A dietitian can assess your overall diet, energy expenditure, and specific training demands to create a customized meal plan that supports your long-distance running goals. They will also help you address any potential nutrient deficiencies and ensure you’re meeting your carbohydrate, protein, fat, and hydration needs in the right balance.
A sports nutritionist can offer:
- Detailed dietary assessments to determine your baseline nutrition habits and identify areas for improvement.
- Personalized meal plans based on your training schedule, weight goals, and energy needs.
- Injury prevention strategies by ensuring you’re consuming adequate nutrients to support bone health, muscle repair, and immune function.
- Race day nutrition guidance tailored to your needs, including how to prepare for a big race and avoid gastrointestinal issues.
If you have any food sensitivities, digestive issues, or medical conditions that affect your diet, a dietitian can help manage those concerns while still supporting your running performance.
Use nutrition tracking apps
For those who want to take a more hands-on approach to their nutrition, several mobile apps and online tools are designed to help you monitor your diet and adjust your intake based on your activity level. Apps such as MyFitnessPal, Cronometer, and Nutritional Data allow you to track your daily food consumption and energy expenditure, giving you insights into your macronutrient ratios (carbohydrates, fats, and protein) and overall calorie intake.
These tools can be useful for:
- Tracking your daily calorie intake to ensure you’re eating enough to support your training.
- Monitoring your macronutrient balance, which helps you see how much of your diet comes from carbs, protein, and fat.
- Identifying any micronutrient deficiencies, such as a lack of iron, magnesium, or calcium, which are critical for endurance runners.
While apps can’t replace the personalized guidance of a sports nutritionist, they can help you stay accountable and make adjustments based on how you’re feeling during training.
Conduct sweat and metabolic testing
If you’re interested in a more scientific approach to personalized nutrition, sweat and metabolic testing can provide detailed insights into how your body uses energy and loses electrolytes during exercise. Many sports labs and fitness centers offer these types of tests, which can help fine-tune your hydration and fueling strategies.
- Sweat testing: This test measures how much sweat you lose during exercise and how much sodium is in your sweat. If you’re a heavy sweater or lose a lot of salt during long runs, you may need to adjust your hydration and electrolyte intake to avoid dehydration and cramping.
- Metabolic testing: By measuring your resting metabolic rate (RMR) and your body’s energy expenditure during exercise, this test helps determine how many calories you burn and how much of your energy comes from carbohydrates versus fats. This information can guide your fueling strategy for both training and race day.
Consult your coach or running community
Experienced coaches or members of your running community can often provide valuable insights and tips on what has worked for them, particularly when it comes to long-distance nutrition. Many running coaches have years of experience and understand the demands of marathon training or ultramarathons, offering personalized advice on how to fuel properly during long runs.
Coaches can:
- Provide adjustments based on your training plan, advising on nutrition strategies that align with the intensity of your workouts.
- Help with trial and error, guiding you through experimenting with different foods and supplements to see what works best for your body.
- Offer support for preparing for races, including tapering nutrition and hydration strategies that suit your individual needs.
Joining local or online running groups can also help you share experiences and learn from others’ successes and challenges with nutrition.
Take advantage of at-home DNA testing kits
Several companies now offer at-home DNA testing kits that analyze your genetic makeup to provide insights into your ideal nutrition and fitness plan. These tests look at factors like how your body metabolizes carbohydrates, fats, and proteins, as well as how you process vitamins and minerals. While this approach is relatively new, it can offer interesting information that might complement your personalized nutrition strategy.
Companies like DNAfit and 23andMe offer genetic reports that can provide insights on:
- Your body’s sensitivity to carbohydrates and how well you tolerate fat, helping you decide what kind of fueling strategy works best for your runs.
- How your body responds to caffeine, which can affect how and when you incorporate it into your pre-run routine.
- Your vitamin and mineral needs, such as if you are prone to low vitamin D or iron levels, which are critical for long-distance running.
While these tests should not be relied on as the sole source of nutrition advice, they can be a fun and informative addition to more traditional methods of personalized nutrition.
Long-distance running places significant demands on your body, and fueling it properly is essential for sustained performance, endurance, and recovery. While general guidelines provide a solid foundation, every runner’s nutritional needs are different, and personalizing your strategy can help you perform at your best.
Whether you work with a sports nutritionist, track your intake using apps, undergo scientific testing, or consult your coach and community, finding the right balance of carbohydrates, protein, fats, and hydration is key. Through customized recommendations and fine-tuning your nutrition plan, you can maximize your energy, improve recovery, and achieve your running goals with confidence.
Understanding how to fuel your body before, during, and after long runs is key to maintaining peak performance and promoting recovery. By fueling your body properly at each stage of your long run, you’ll not only enhance your performance but also improve your recovery, allowing you to tackle your next run feeling strong and energized. Whether you’re a seasoned marathoner or a beginner training for your first race, mastering the art of fueling will help you go the distance. Our EW Run program can offer personalized recommendations for improving your running form and reaching all your goals. To learn more about how physical therapy can help you with your running goals, click the button below to download our answers to 20 frequently asked questions.
