runners diet

Can You Run ON The Keto Diet?

by
keto running

So, you’re thinking about ditching carbs and going full keto… and you’re a runner? Bold move.

It’s a question I hear a lot: Can I still run well if I give up bread, pasta, and pre-run bananas?

Let’s be honest — most running advice for decades has screamed: Carbs = performance. But the keto crowd flips that on its head.

So what’s the deal? Can runners really thrive on high fat and low carbs? Or are you setting yourself up for a sluggish, miserable grind?

Let’s unpack it — real stories, real science, and what it actually feels like when you hit the road fueled by fat instead of gels.

What Is the Keto Diet (Runner’s Edition)

Quick breakdown: keto means your macros look something like this:

  • 70–80% fat
  • 5–10% carbs (under 50g/day, often 20–30g net)
  • Moderate protein

Instead of running on glycogen (stored carbs), you train your body to run on ketones, which come from fat. That’s ketosis.

Let me explain more…

It’s the Anti-Spaghetti Diet

If the traditional runner’s diet is all about carb-loading — bagels, bananas, sports drinks, spaghetti — keto is the complete opposite.

You’re swapping:

  • Pasta → Avocados
  • Toast → Bacon
  • Bananas → Nope (27g of carbs can blow your daily limit)

This flips the food pyramid upside down. Fat becomes your fuel.

And yes, even lean runners carry thousands of calories of stored fat — enough to fuel hours of steady running if your body knows how to access it.

But here’s the catch…

New Fuel, New Feel: What Running on Keto Feels Like

Think of carbs as race fuel — high-octane gas. Quick ignition. Fast burn.

Fat? That’s more like diesel — slow to light, but steady once it gets going.

That first mile on keto? Might feel like dragging bricks behind you.

That’s because burning fat takes longer to ramp up. You won’t have that quick pop in your step. Your sprint gear? Gone — at least at first.

But once your body adapts, it gets more efficient at tapping into fat stores. This can actually help during longer, lower-intensity runs, where steady energy beats sugar spikes.

Still — don’t expect it to feel like magic out of the gate.

Can You Run on Keto?

So you’re thinking about going keto and still keeping up your running? Cool.

But let’s be honest up front — it’s not going to feel great at first.

In fact, the early runs might feel downright awful. But that’s part of the process.

It’s called the fat-adaptation phase, and it’s where most runners either tough it out… or throw in the towel.

Let’s break down what you’re really in for.

It Takes Time (More Than You Think)

Most folks say it takes 3 to 4 weeks to start feeling semi-normal on keto.

In my case? Closer to 6 or even 8 before my legs didn’t feel like concrete.

And if you’re training regularly, research says full fat adaptation can take anywhere from 6 to 12 weeks. Yeah — months, not days.

And whatever you do, please don’t start keto the month of your race. That’s a recipe for misery.

If you’re going to do it, commit to the long haul, knowing the first few weeks are gonna test you.

Early Runs Will Suck (It’s Not Just You)

No sugar-coating this: the first couple weeks of running on keto are rough. You’ll feel slow, heavy, gassed out.

That 5-miler you used to cruise? Suddenly feels like a death march.

Why? Because your body’s basically confused — it’s low on carbs (your usual fuel), but hasn’t figured out how to burn fat fast enough. So you’re running on fumes. Empty tank, broken GPS.

Expect to feel off until week 3 or 4, maybe longer. This isn’t just you — it’s literally your metabolism re-learning how to fuel endurance.

Be patient. This is where runners either quit or dig in.

Signs You’re Getting Fat-Adapted

So how do you know you’re turning the corner?

  • You’re not bonking at the end of long runs anymore
  • You can do a fasted morning jog and feel okay
  • You’re not constantly hangry or craving sugar
  • Your pace starts climbing back toward “normal”
  • That foggy brain? Starts to clear
  • You wake up ready to go — even without that pre-run banana

That’s what fat adaptation feels like: steady energy, fewer crashes.

Early Weeks = Lower the Bar

This isn’t the time to chase PRs.

During the first few weeks of keto, cut your miles, slow your pace, walk if you need to.

Check the ego. You’re not losing fitness — you’re just reprogramming your engine.

In this window:

  • Load up on fats — that’s your new fuel
  • Keep protein moderate
  • Hydrate like a boss and get those electrolytes in (hello, keto flu)
  • Sleep, recover, repeat

Think of it like altitude training — you don’t expect to hit sea-level splits when you’re climbing high. Same thing here.

Some Get Lucky (Most Don’t)

Sure, there are a few unicorns out there who say, “Keto was easy. I felt great after two days.”

Cool for them.

For the rest of us? It’s work.

But if you stay consistent, give your body time, and train smart, you might just come out the other side with steady energy, better fat burn, and a whole new level of endurance.

But before we get into how keto affects different types of running (because yes, it matters), here’s the takeaway:

If you can suffer through a few brutal weeks, you just might find that running on fat isn’t just possible — it might even work better for some styles of running than you ever expected.

Low to Moderate Intensity Runs: Where Keto Shines

We’re talking slow and steady here. Easy miles. Long runs. That classic conversational pace where your breath and stride fall into rhythm.

These are your aerobic runs, sitting around 60–70% of your max heart rate. And this is where keto can be an absolute beast.

Why? Fat Becomes Your Best Friend.

Even if you’re not keto, your body burns a mix of carbs and fat at lower intensities.

But once you’re keto-adapted? You tap into fat more efficiently than ever before.

Here’s the math that blows people’s minds:

  • The average human stores about 2,000 calories of glycogen (carbs).
  • Even a lean runner with 10% body fat has 50,000+ calories in stored fat.

That’s not a typo. That’s enough fuel to run multiple marathons — without ever needing a gel or a banana.

Runners often talk about “bonking” at mile 18–20 in a marathon. That’s the glycogen wall. But when you’re keto-adapted, your body learns to skip that wall.

It pulls energy from your fat stores instead of waiting for your carb tank to dry up.

Real Talk from the Long-Haulers

Ultramarathoners in ketosis have logged 50, even 100-mile races fueled mostly by their own body fat and a bit of salt water.

They don’t mess with sugary gels every 30 minutes. And guess what? Fewer stomach issues too.

A well-known study found keto-adapted runners had extremely high rates of fat oxidation, meaning their muscles were straight-up thriving on fat.

For long-distance, even-pace efforts? Keto can make you bonk-proof.

You might feel like you’ve unlocked a cheat code.

But… It Ain’t Magic

Here’s what people get wrong:

  • You can’t just switch to keto and expect instant performance.
  • You need weeks of adaptation to get the real benefits.
  • You’d better stay on top of hydration and electrolytes — because keto depletes them fast.

But once you’re through the adaptation wall? For slow and steady runs, keto can be rock solid.

High-Intensity Running: When Keto Falls Flat

Now let’s talk speedwork.

Intervals. Hill repeats. Fast tempo sessions. That hard push to the finish line. This is where your body shifts from aerobic to anaerobic. And here’s the bad news:

You need carbs for that. Period.

At 85%+ of your max heart rate, your body can’t burn fat fast enough to keep up. It needs that quick-draw energy source — glycogen — to fire your muscles at full throttle. But if you’re deep in ketosis? Your glycogen tank is already running low.

So What Happens?

  • Your power drops.
  • Your legs feel heavy.
  • You lose that “pop.”

One study from Saint Louis University nailed it:

After just 4 days on keto, athletes’ performance on anaerobic sprint tasks dropped by up to 15%.

That’s not small. That’s the difference between holding pace and blowing up.

So What’s the Move?

If you’re a casual runner who loves slow runs, marathons, or trail miles, keto might be your jam — after you fully adapt.

But if your training includes:

  • Hard intervals
  • Speed sessions
  • Sprint races
  • CrossFit-style WODs

…then strict keto may blunt your top gear.

You can try a Targeted Ketogenic Diet (TKD) — basically, taking 15–30g of carbs before a hard workout to give you a short burst of glycogen without fully exiting ketosis.

But here’s the catch:

  • Too many carbs? You knock yourself out of keto.
  • Too few? You still gas out.

It’s a tightrope walk. But it works for some.

 

Final Take: Know the Storm Before the Calm

Yes, keto can work for some runners — especially those doing long, steady aerobic work.

But the adaptation phase is no joke, and if you ignore the signs or push too hard, you’ll crash before you convert.

The secret? Patience. Smart transitions. Electrolyte strategy.

Don’t expect to PR your 10K during week one. Expect to feel kind of awful. Then gradually, if you fuel right and stay the course, you’ll start to feel amazing.

The Real Talk on Muscle Loss with Keto

Look, I’m not here to trash keto — it’s a legit fat-loss tool, and I’ve seen it work. But let’s not ignore the elephant in the room: what happens to your muscle?

For runners — especially those of us who also lift or do strength work — this isn’t just about the number on the scale. It’s about keeping the power in your legs, the stability in your core, and the strength that keeps you upright when fatigue hits mile 10.

And yes, keto can put your muscle mass at risk if you don’t do it right.

Here’s the Problem

When you first jump into keto, your body dumps water and burns off stored glycogen. That’s expected.

But when glycogen’s gone, and you’re still low on fuel? Your body starts shopping for glucose elsewhere — and guess where it looks? Your muscle tissue.

Through a process called gluconeogenesis, your body breaks down amino acids (aka the building blocks of muscle) to make glucose. Not ideal, especially if your protein intake is low and you’re doing lots of endurance training.

“But I’m losing weight!” Sure. But is it fat… or muscle… or both?

What the Science Says

  • Studies show fast weight loss on keto — but not all of it is fat.
  • Some of it is lean mass, and some is just muscle glycogen and water shrinkage, which makes your muscles look flat.
  • BUT — other research shows that with solid protein intake + strength training, you can hang onto your muscle, even in ketosis.

Bottom line: It’s not keto that kills your muscle — it’s how you do keto.

Why Runners Should Care

You need muscle. Full stop.

  • It powers your stride.
  • It keeps your joints stable.
  • It burns calories even when you’re bingeing Netflix.

Lose muscle? Your metabolism tanks. You might drop pounds now, but regain fat later — and faster.

You’ve heard the story: someone drops 20 pounds on keto, quits the diet, and gains it all back — but now with more fat and less muscle. That’s a metabolic trap.

As one sports nutritionist told me:

“Lost muscle doesn’t just come back when you eat carbs again. You’ve got to earn it all over.”

How to Keep Your Muscle on Keto

Want the fat loss without the muscle melt? Here’s what works:

1. Eat Enough Protein (Seriously)

Keto isn’t low-protein — it’s moderate protein, and for athletes, that means more than you think. Shoot for 0.6 to 0.8 grams per pound of bodyweight.

If you’re 160 lbs, you want at least 100–130g per day.

Don’t fall into the trap of “chasing ketones” by dropping protein too low. You can stay in ketosis while still feeding your muscles.

2. Keep Lifting

No excuses here. Strength training sends a clear message: “Hey body, we still need this muscle — don’t burn it.”

Even if your gym performance dips a little (it might), the stimulus alone helps preserve lean mass.

3. Time Your Carbs Around Workouts (Strategically)

You don’t have to go zero-carb 24/7.

A little targeted carb intake around hard workouts — maybe 20–30g before or after — can help with muscle recovery and limit breakdown.

It’s not cheating. It’s smart fueling.

4. Don’t Slash Calories Too Hard

Keto already suppresses your appetite. That’s great for fat loss, but don’t starve yourself.

Combine severe calorie cuts with endurance workouts and low protein, and you’re basically inviting your body to eat itself.

Aim for a moderate deficit, not a crash diet.

Keto and High-Intensity Training: The Catch

We’ve got to talk about this. Keto might be fine for slow-and-steady endurance work.

But when it comes to sprints, hills, surges, or high gear? It gets rough.

Carbs are your rocket fuel. Without them, you’re running on diesel. That means:

  • Sprints feel slower
  • VO₂ max may drop
  • Explosive workouts fall flat

One study found a 15% performance drop in high-intensity cycling after just a few days on keto. Other research echoes it — fat-burning isn’t fast-burning.

If you’re trying to crush intervals or chase someone down in a race? That top-end gear might not be there.

A runner I coached tried racing a 5K during strict keto. Here’s what he said:

“I was a minute slower than usual and had zero finishing kick. Legs just wouldn’t turn over.”

A minute off your 5K? That’s not a small tradeoff.

So What’s the Play?

Keto can still work if you’re chasing fat loss and don’t need to sprint like a maniac.

It’s great for steady-state runners, trail plodders, or anyone building a base.

But if you need gear shifts, if you’re racing hard, or trying to PR? Keto might hold you back — unless you adjust.

You could:

  • Add carb refeeds once a week
  • Use targeted carbs around races or speed sessions
  • Shift back to moderate carbs during peak race season

It’s all about what phase you’re in and what your goals are.

So… Can You Run a Marathon on Keto?

Short answer? Yes.
Long answer? Only if you’re smart about it.

Adapt First. Race Later.

Don’t try keto two weeks before your marathon. That’s a terrible idea.

You need 8–12 weeks minimum to become fat-adapted. That means:

  • Your body runs clean on fat and ketones
  • You can do 2+ hour runs without bonking
  • You’ve trained with your race-day plan (fuel, hydration, pace)

Treat it like a long-term build. Off-season is the perfect time to switch and adapt.

If you do it right, race day will feel like just another long run.

Marathon Training on Keto

Mileage, tempo runs, long runs — it all stays the same. But your fueling plan? Totally different.

  • No carb gels every 30 mins
  • No sugary sports drinks
  • Likely just electrolytes, water, or a little MCT/nut butter

By week 4–6, a lot of keto runners can handle 18–20 milers this way.

If you’re still bonking? That’s a red flag — either you’re not adapted enough, or you need to tweak your plan.

Test everything.

If you’re going to eat a nut butter packet at mile 16 on race day? Try it on your long runs. Don’t gamble with your gut mid-race.

Fueling a Marathon on Keto: What Actually Works?

Let’s cut straight to it: yes, you can run a marathon on keto.

But no, it’s not for the unprepared or the blindly optimistic.

You need a plan, you need miles under your belt in a fat-adapted state, and most of all — you need to know your body.

The Purist Approach: Fasted & Fueled by Fat

Some hardcore keto runners go full beast mode and run the whole thing fasted — maybe some electrolytes, maybe some caffeine, but zero carbs.

If you’re deeply fat-adapted and running at a steady aerobic pace, this can work. You’ll feel steady, calm, and unshakable… until you’re not.

The danger? If your pace creeps up or you hit a hill and need an energy surge, you might not have one in the tank.

The “Train Low, Race High” Strategy

Here’s the hybrid approach more seasoned keto runners use:

“Train low (carbs), race high (just enough carbs).”

That means:

  • Do all your training keto
  • Get fat-adapted
  • But on race day? Bring in a little sugar for performance

One runner did this: Stayed strict keto all season, then did a small carb load the week before race day — basically filling his tank without kicking himself out of fat-burning mode.

On race day, he took carbs at aid stations and reported feeling unreal. The fat adaptation kept him from bonking, and the carbs gave him the extra edge.

But caution: If your gut isn’t used to carbs, that gel at mile 20 might backfire. If you want to try this? Practice it in training. Don’t make your stomach a test site on race day.

Keto-Compatible Race Fuel Options

Not into carbs? Here are a few options runners have used on race day:

  • UCAN Superstarch – slow-release carb that doesn’t spike insulin; kind of keto-light.
  • Nut butter packets – almond, macadamia, etc. Slow fuel, takes the edge off.
  • Coconut-oil based bars – good for ultras or slower marathons.
  • MCT oil – provides fast-converting fat, but careful: too much = bathroom breaks.

One guy tried macadamia nuts, salt tabs, and water only.
He bonked after 30K and couldn’t recover. He slammed an energy drink too late, and it didn’t help.

Lesson: Just because you can survive long runs on fat doesn’t mean your marathon pace won’t need more. Know your limit.

Timing Matters

Another runner? Strict keto for 7 months. Felt great in training.
On race day, hit the wall at mile 13. Tried to fix it with an energy drink at 18. Too little, too late.

Key takeaway:
If you’re going to use carbs, take them before you’re in the hole — not when you’re already crawling.

Try a small carb bump around mile 10–13, before things unravel. Even 20–30g/hr later in the race can help without blowing up your ketosis (especially if you’re burning it off immediately).

Mental & Physical Effects of a Keto Marathon

One big perk of keto? Stable energy.

  • You don’t crash.
  • You don’t panic if you forgot your gel.
  • You just grind.

It’s not a turbo-boost kind of run — it’s more like cruise control with no stress.

That said, you won’t get that sugar surge either. If you like blasting through the last 10K like a caffeinated cheetah, this diet might not give you that edge.

Instead, keto runners often report a calm, steady rhythm — and passing a bunch of fading carb-burners at mile 20.

Set the Right Expectations

If it’s your first keto marathon, focus on finishing strong, not chasing a PR (unless your training shows you’re truly faster on keto — rare but not impossible).

You might:

  • Run a touch slower up front
  • Hold strong in the back half
  • Finish feeling in control, not wrecked

That’s a win in my book.

Keto plays to endurance, not sprint finishes. So pace accordingly.

What About Post-Race Recovery?

Here’s where runners split.

Some say:

“I earned some carbs.”
…and refuel with potatoes, rice, or even pancakes post-race.

Others stick to their protein and fat routine, riding the fat-adapted wave right through recovery.

If you do eat carbs post-race:

  • Do it within 24 hours, when your body is insulin-sensitive
  • Start slow if your gut hasn’t seen carbs in a while

Either way, hydrate, salt up, and recover smart.

Final Word: Can You Run a Marathon on Keto?

Yes — you absolutely can.

But should you? That depends on your goals:

🟢 Want to finish strong, feel stable, and avoid carb crashes? Keto could work.
🔴 Chasing a PR or trying to win your age group? You might benefit from strategic carbs — even just a few.

Some runners go keto all season, then cycle back to moderate carbs for peak performance.

Others stay strict keto long-term, accepting a little slower pace for big-picture health and mental clarity.

There’s no one-size-fits-all here.

Thinking of Trying Keto? Time It Right

Here’s your blueprint:

  • Don’t test keto right before a race — you’ll crash.
  • Try it in the off-season, when you can afford to dial back volume and intensity.
  • Give it at least 6–8 weeks to see what happens — one or two weeks isn’t enough to judge.
  • Track how you feel — not just how you look.

And if you decide keto’s not for you? Cool.

You might come out of it with better metabolic flexibility — your body becomes more efficient at using both fat and carbs. That’s a win.

Know Your “Why”

Don’t jump into keto just because you saw a ripped ultrarunner on Instagram talking about it.

Be clear:

  • Want to lose weight? Keto might help.
  • Got blood sugar swings or insulin resistance? Keto might help.
  • Trying to break your 10K PR? Probably not the right fuel for that job.

Use the right tool for the job — and understand why you’re picking up that tool in the first place.

Don’t Get Married to Dogma

One of the biggest traps? Getting locked into a diet identity.

You don’t have to be 100% keto or nothing. There’s middle ground:

  • Low-carb, not no-carb
  • Keto for base building, carbs for racing
  • Cyclical keto or targeted carbs around workouts

These hybrid approaches let you bend the rules and still get results. Flexibility is strength, not weakness.

Measure What Matters

If you go keto, keep an eye on the right performance markers:

  • Are your easy runs easier?
  • Can you run longer without fuel?
  • Is your pace steady at a lower heart rate?

But also ask:

  • Is your top-end speed dropping?
  • Are you struggling to hit splits that used to feel automatic?

If you’re losing your edge, don’t ignore that. As I often say:

“Keto might lean you out — but it might also steal your sharpness.”

You’ve got to decide what matters more right now: body comp, base endurance, or raw performance.

Don’t Forget the Enjoyment Factor

Running is joy. Food should be too.

If going keto makes every meal feel like a punishment or sucks the fun out of your favorite pre-run rituals, that will wear you down over time.

Sure, some folks love the high-fat lifestyle. They thrive on avocados, eggs, steak, and black coffee.

But others? They miss their bananas, bread, and Friday night pizza.

And guess what? That’s okay.

You’ll only stick with a diet long-term if you actually like it.

No shame in trying keto and saying: “Yeah… I want my oatmeal back.”

Try something less rigid — maybe moderate carbs, or carb cycling. You’ve got options.

Final Call: Should You Run on Keto?

That’s your decision. There’s no universal answer.

Just one question: Does it support your running goals and quality of life?

  • If yes, run with it.
  • If no, pivot.

Simple. Either way, remember this:

Consistency beats trends.

Fuel matters, but so does fun.

Your finish line doesn’t care if you burned fat or carbs — only that you got there strong, healthy, and still loving the run.

Intermittent Fasting and Running – Can You Do Both (Safely and Effectively)?

by
intermittent fasting and running

Let me get started by getting real for a second — can runners train on an empty stomach?

Short answer: yes — but only if you’re smart about it.

Plenty of runners (I’m a big fan) have paired intermittent fasting (IF) with their training and lived to tell the tale — some even swear by it.

You might burn fat more efficiently, simplify your eating routine, or even drop a few pounds.

But listen, it’s not magic, and it’s definitely not a free pass to grind through every hard session on an empty tank.

As I always say:

“Fasting isn’t starvation — it’s structure.”

You’re not trying to punish yourself or earn some hardcore badge of honor. You’re simply giving your body a break from round-the-clock eating — and maybe breaking out of that mindless snack-every-hour trap.

But here’s the deal: like any good training method, context matters. If you fast the wrong way — or expect to crush hill sprints after skipping two meals — don’t be surprised when your energy tanks or your legs rebel.

Let me share with you my best insights and tips so you can do this right.

What Is Intermittent Fasting (IF), Really?

IF isn’t a diet. It’s a pattern — a rhythm. You cycle between periods of eating and not eating. What you eat still matters, but IF is mostly about when you eat.

During your fasting window, you don’t eat calories. Water, black coffee, unsweetened tea? Fine.

During your feeding window, you eat like a normal human — ideally balanced, whole foods — not garbage.

Here are the most common types of fasting schedules:

16:8 Method (Leangains)

  • Fast for 16 hours, eat in an 8-hour window (say, noon to 8 p.m.)
  • Popular among lifters trying to build lean muscle while dropping fat
  • Great starting point for runners who want to dip their toe into fasting

20:4 Method (The Warrior Diet)

  • Fast ~20 hours, eat in a 4-hour window (usually at night)
  • Based on the “train like a warrior, feast like a warrior” idea
  • Tough to combine with high-volume training unless you’re very fat-adapted

24-Hour Fast (Once or Twice a Week)

  • No calories for a full 24 hours — like dinner to dinner
  • Some folks do this as a “reset” or for the mental challenge
  • If you try this, avoid doing it right after a long run or hard session

Alternate-Day Fasting (ADF)

  • Every other day is a fast day — either full fasting or limited to 500 calories
  • Backed by research for weight loss and heart health
  • Might work for runners in base training or recovery blocks, but be careful with hard workouts on fast days

Why Do Runners Even Try This?

Here’s what gets people curious:

  • Improved fat metabolism – train your body to burn fat better, which can be huge for endurance
  • More mental clarity – less brain fog, more focus (yes, really)
  • Better insulin sensitivity & cellular repair – potential health perks
  • Simple structure – fewer meals to prep, less mental clutter around food
  • Body composition – many runners lean out a bit on IF without counting every calorie

Historically, fasting isn’t some new diet trend. It’s been around forever — literally.

Religions have used it for spiritual reasons for centuries. Philosophers, monks, even healers talked about fasting as a way to reset the body and mind.

Now, modern science is catching up.

Studies have shown IF may help reduce inflammation, support metabolic health, and in some cases, boost endurance by teaching your body to run on fat instead of sugar.

That’s why some athletes — and especially long-distance runners — have started testing it out.

Don’t worry. I’ll be diving deeper into the benefits of this practice later on.

Now just keep on reading.

Should You Run While Fasting?

Short answer? Sometimes. But only under the right conditions.

If you’re thinking about heading out for a run on an empty stomach — maybe early in the morning or as part of a fasting routine — here’s the deal: easy runs while fasted are usually fine.

Anything more intense? You better know what you’re doing.

Let’s break it down.

When Fasted Running Can Work

  • Short, easy runs (30–60 minutes max)
  • Done at a relaxed, conversational pace
  • Early mornings when you’re naturally fasted

This is when your body can cruise on fat stores without crashing. Think recovery jogs, base mileage days, or those low-effort wake-up runs.

Plenty of runners prefer it this way. No sloshing stomach, no GI distress, just lace up and go.

And yeah — research backs that up. You burn more fat during a fasted run than a fed one. It’s a legit tool for building metabolic efficiency.

When Fasted Running Isn’t Smart

  • Hard workouts (speed, tempo, intervals)
  • Long runs over 90 minutes
  • Days when you feel sluggish, lightheaded, or off

Why? Because carbs are your high-octane fuel. Push the intensity and your body needs quick energy — not slow-burning fat.

Run hard while fasted, and you risk bonking, poor performance, and burning muscle.

Even experienced runners can struggle here. Low blood sugar = brain fog, weak legs, dizzy miles. Not a good look halfway through a tempo session.

The Real Benefits of Fasted Running (When Used Right)

So why do some endurance runners mess with fasted workouts at all? Here’s why:

1. Improved Fat Adaptation

You’ve only got about 2,000 calories of carbs stored. But even lean runners carry 40,000+ calories of fat. The more your body learns to use fat for fuel, the longer you can go before bonking.

Fasted runs teach your body to burn more fat — especially at lower intensities. Over time, this can improve endurance, metabolic flexibility, and glycogen sparing.

2. Endurance Adaptations

Some research shows that training in a low-carb state upregulates endurance-enhancing pathways — more mitochondria, better fuel efficiency, etc.

That’s why some pros use strategies like:

  • “Train low, sleep low” (deplete glycogen with PM session, then do fasted AM run)
  • Occasional glycogen-depletion workouts to stimulate aerobic gains

These aren’t everyday tools. But done right? They can build a stronger aerobic engine.

Here’s what the science says:

Translation: If the goal is fat-burning or metabolic efficiency — fasted easy runs can help. If the goal is peak performance — fuel up and go.

Simplified Eating Schedule – Why Runners Love Fasting (Besides Fat Burn)

Let’s be honest — runners already juggle a lot: early miles, work, life, foam rolling guilt, the works.

The last thing you need is some overly complicated “6 meals a day” nutrition plan that turns your life into a Tupperware convention.

That’s where intermittent fasting (IF) can shine. One of the best parts? It simplifies everything.

One Window. Fewer Decisions. More Control.

Instead of stressing over constant snacks or second breakfasts, you eat inside a specific window — say 8 hours a day. Two solid meals. Done.

Morning runner? Here’s how a lot of folks make it work:

  • Wake up
  • Run fasted (yep, before eating)
  • Shower
  • Eat first meal around 11–12PM

One runner put it best: “I’d rather use my run as my breakfast than eat first and wait around to digest.” Same here.

Fasting in the morning means no early meal stress, no pre-run stomach knots, and you turn your post-run meal into a proper recovery feast.

Fewer Meals = Fewer Food Head Games

IF also cuts down on decision fatigue. When you know “I don’t eat until noon,” you’re not wasting mental bandwidth asking yourself if it’s snack time… again.

You just:

  • Hydrate
  • Run
  • Then eat
  • Repeat

People say they feel more focused, more in control, and even more productive during those fasting hours.

Mindset Shift: Hunger Isn’t an Emergency

Fasting helps break the cycle of reacting to cravings and mindless grazing. You start seeing hunger as a signal, not an emergency.

That structure builds mental toughness, which, let’s be honest, helps you when mile 10 feels like a fistfight.

If you’ve trained through controlled hunger, pushing through the last stretch of a long run feels a little less dramatic.

Better Food Choices — No Diet Plan Needed

Funny thing about fasting: when you’ve only got 8 hours to eat, you naturally start choosing better food. Junk food just doesn’t hit the same after a long fast.

One runner doing alternate-day fasting noticed, “I started craving fresh stuff. Like salads, fruit — without trying.”

You eat more on purpose. Less out of boredom. And when it’s finally time to eat, that first bite of real food? Next-level satisfying.

TL;DR – Why Runners Use IF

  • You eat less often, but more intentionally
  • You recover your meals around your runs
  • You reduce mindless snacking and feel more in control
  • You stop chasing perfection and just stick to a simple rhythm

Hormonal Benefits of Intermittent Fasting for Runners

Let’s get into the real meat — what’s happening inside your body when you fast. This isn’t just about skipping breakfast. It’s about triggering hormonal shifts that can help with fat metabolism, muscle preservation, and recovery — if done right.

HGH (The Muscle Saver)

Fasting naturally spikes human growth hormone (HGH) — especially in the 16–24 hour range.

  • One study showed HGH jumped 5x in men, 14x in women after a 24-hour fast.
  • Even short fasts like 16:8 show elevated HGH levels above baseline.

What does that mean for you?

  • Preserves lean muscle (key when running a lot)
  • Increases fat usage for fuel
  • Promotes tissue repair post-run

Basically, your body goes into “protect and adapt” mode, not “waste away” mode.

That post-run meal? HGH makes it more effective at rebuilding muscle. You’re primed for recovery.

Cortisol, Insulin & Friends

Let’s talk cortisol, your built-in stress hormone.

Cortisol is naturally highest in the morning (helps you wake up).

If you run fasted, it spikes a little more, mobilizing fat for fuel.

That’s not bad — unless you’re under-eating chronically, which can keep cortisol too high, too long.

  • Small cortisol bump = fuel access
  • Chronic cortisol elevation = fatigue, poor sleep, muscle loss

Also in the mix: lower insulin and improved adiponectin levels (a hormone that helps with glucose and fat metabolism).

Translation: You become a more efficient fat-burning machine, especially during low to moderate intensity runs.

What About IGF-1?

Fasting lowers IGF-1 (insulin-like growth factor). That might sound like a bad thing for muscle, but it’s actually part of the longevity and repair response your body kicks into.

  • Lower IGF-1 = less growth, more repair and protection.

For endurance runners, this might help your body handle oxidative stress and inflammation over time.

Growth Hormone, Recovery & Fasting: The Sneaky Bonus of Skipping Breakfast?

Let’s get into one of the surprising upsides of intermittent fasting — especially for runners looking to lean out without burning out.

Turns out, fasting doesn’t just lower insulin and burn fat. It also causes a surge in growth hormone (HGH) — which might just be one of the body’s best-kept secrets when it comes to recovery.

A Nature piece broke it down: fasting triggers HGH, which helps preserve muscle, boosts fat metabolism, and even activates cellular repair pathways. Think of it like your body flipping into “recovery mode” — mobilizing stored energy and fixing what’s broken, especially once you re-feed after training.

Some researchers believe that fasted-state HGH may actually amplify training adaptations — helping your body recover microdamage from tough workouts, and potentially improving stress resilience and mitochondrial health.

It’s early research, but it’s a pretty cool thought: that not eating for a stretch might actually prime your body to bounce back stronger.

The Risks of Running While Fasting

Alright, time for the real talk — because intermittent fasting isn’t some magic bullet, and for runners, it can backfire hard if you’re not smart about it.

Let me explain to you what could go wrong.

1. Hypoglycemia: Bonking 101

This one’s the big red flag: running fasted puts you at risk for low blood sugar (hypoglycemia) — especially if you go too long or too hard without fuel.

You might feel fine at first, then suddenly:

  • Legs go dead
  • Head gets woozy
  • Your pace crashes
  • You start dreaming about pancakes mid-run

Here’s what’s happening: your blood sugar is already low from fasting. Add effort — even a moderate run — and your body runs out of quick fuel. Your muscles sputter. Your brain says, “I’m out.” And it’s game over.

2. Perceived Effort Goes Up

Even if you don’t fully bonk, running fasted can feel way harder. Research backs this up: your perceived effort goes up at a given pace when you’re low on fuel.

Sports dietitian Meghann Featherstone notes that fasted running increases the strain on your body, even if your pace stays the same. You might hit the same numbers, but it’ll feel like a grind.

If you’re trying to build speed, hit splits, or survive a long run — you’ll likely come up short if you’re under-fueled.

3. Obsessive Hunger & Overeating Later

Another real danger? The mental and behavioral crash after a fasted run.

  • You finish your workout ravenous
  • You crush everything in the kitchen
  • You end up eating more than you would’ve with a pre-run snack

Now you’re in a weird binge cycle, and whatever fat-burning benefit you got just got wiped out by the rebound.

Plus, let’s be honest — running while starving kind of sucks. If all you can think about during the last mile is your next meal, that’s not training. That’s torture.

4. Reduced Training Output Over Time

This is the sneaky long-term risk. You might feel fine doing fasted runs for a while — especially at easy paces — but if you’re consistently under-fueled?

  • You won’t run as far
  • You won’t run as fast
  • You won’t recover as well

Meta-analyses show that carb-fed endurance athletes perform better — they last longer, maintain speed better, and recover quicker.

That’s the stuff you need if you’re building for a PR or stepping up to longer distances.

5. Muscle Breakdown: Your Body Needs Fuel — Or It Starts Stealing It

When you’re running on empty — literally — your body starts looking for backup fuel. First it burns through glycogen. Then? It comes for your muscles.

Fasted state = catabolic state.

Translation: you’re breaking down more than you’re building.

This process — gluconeogenesis — converts amino acids (a.k.a. your muscle tissue) into glucose. Useful for survival, awful for performance.

Several studies back this up:

  • More protein breakdown in fasted vs fed workouts (Strength & Conditioning Journal review)
  • Increased muscle catabolism when calories are restricted (2020 metabolic research)
  • Even Runner’s World warned: fasted training might reduce your strength over time

You’re trying to build strength — not burn it for fuel.

And if you keep doing fasted runs without adequate recovery fuel? You’re not just losing power — you’re slowing your metabolism.

Less muscle = fewer calories burned at rest = harder to keep the fat off long term.

That’s the ironic twist — fasting might help short-term fat loss but backfires by making you weaker and slowing your engine.

Poor Recovery = Plateau (Or Worse, Burnout)

After a hard run, your muscles are beat up. Torn down. Hungry. They need protein to rebuild and carbs to restock glycogen.

Skip that post-run refuel window, and you stay in breakdown mode longer. One study showed that not eating after exercise keeps you catabolic, while feeding flips you to anabolic — aka rebuilding.

Anecdotally? Runners who skip recovery fuel often report:

  • More soreness the next day
  • Dead legs midweek
  • Diminished performance on key sessions

It’s not just a meal. It’s your ticket to faster, stronger running. Delay it, and your body pays the price.

If your recovery sucks, so will your next workout.

Fasting + Hard Training = Injury Cocktail

Now here’s where it gets dangerous.

Running on fumes doesn’t just slow gains — it increases injury risk.

Why?

  • Fatigue = sloppy form = bad landings, low cadence, dragging feet
  • Poor focus = more stumbles, twists, and missteps
  • No recovery = tight muscles, stiff joints, and fragile tendons

Think about it: if you’re 10 miles into a long run and your fueling’s off, those last few miles turn into a survival shuffle. That’s when knees collapse, Achilles twinges start, and stress builds up in the wrong places.

And long-term fasting without enough fuel? That’s a recipe for overuse injuries — tendonitis, shin splints, or worse — stress fractures.

Low energy availability (LEA) is a known risk factor for:

  • Decreased bone density
  • Fatigue and hormonal imbalances
  • Injuries and burnout
  • Slowed metabolism (yep, again)

For female runners, this falls under RED-S (Relative Energy Deficiency in Sport) or the Female Athlete Triad.

But guys aren’t off the hook — one study found within-day energy deficits in male athletes led to worse muscle protein balance and hormonal issues too.

The Cortisol Factor

Fasted runs spike cortisol — your stress hormone. Too much for too long? It breaks down collagen (your tendons’ support system), weakens tissue repair, and increases injury risk.

One sports physio even said fasted runs are like “mini RED-S episodes” — nothing wrong with them occasionally, but not a habit you want if you’re training with intent.

Final Word: Use It, Don’t Abuse It

Fasted runs aren’t evil. They might work fine for easy morning jogs or light base miles.

But if you’re:

  • Doing them every day
  • Skipping recovery fuel
  • Running long or hard while underfed

…you’re walking a fine line.

“Fasted running can help you burn fat — but not if it burns you out first.”

If you’re gonna fast, do it smart:

  • Keep it low-intensity
  • Don’t skimp on post-run recovery
  • Make sure your total daily calories still support your training

And if you’re chasing performance? Fuel it like it matters — because it does.

When to Skip the Fasted Runs: 4 Big Red Flags

I know fasted runs sound cool. They’re hyped as fat-burning magic or a shortcut to endurance gains. But here’s the truth: fasting isn’t a magic bullet, and it’s definitely not for everyone, or every run.

You’ve got to know when it’s smart — and when it’s downright dumb. Let’s break down the real-world signs that say: “Eat first.”

1. If You’re Feeling Weak, Dizzy, or Off — Stop Right There

This should be obvious, but it still needs to be said: if your body is screaming for fuel, listen to it.

Lightheaded?
Shaky?
Moving like a zombie mid-run?

Don’t try to tough it out. That’s not mental strength — that’s burning yourself into a hole. Walk. Eat something. Cut the run short if you need to.

One athlete I coached told me: “If I wake up and feel like garbage, I’ll eat a banana or push the run to later. No more forcing it fasted.” That’s the kind of decision that keeps you running long term.

Also — no fasted runs the morning after a hard session. Your body’s already broken down and needs fuel to recover. Don’t stack muscle damage + zero fuel + high cortisol and expect to bounce back. That’s how runners crash.

2. If It’s a Speed Day or Long Grinder — Fuel Up First

You don’t do track repeats or tempo runs on an empty tank. Want to nail your workout? You need glucose — for power, for brain clarity, and for pushing your limits.

  • Speed work? Fuel.
  • Hills? Fuel.
  • Tempo pace? Definitely fuel.
  • Long runs >75–90 minutes? Don’t even think about doing those fully fasted unless you’re training for a death march (and even then, be careful).

Coach Antonucci nailed it: “Not fueling beforehand just shortchanges your energy and ability to work hard.”

Running hard on empty just means your workout quality tanks. So why bother?

Here’s what I recommend: if you’ve got a 2-hour run planned, try something light before — a banana, some sports drink, or toast with nut butter. Then bring a gel or two. That’s plenty low-fuel for metabolic benefit, without risking a total bonk.

3. If You’re Already Dieting or Feeling Wiped Out

Trying to cut weight and run fasted? You’re doubling down on depletion. That’s not discipline — that’s danger.

Calorie deficits already stress your body. Add fasted runs on top and you might end up:

  • Fatigued all the time
  • Struggling to recover
  • Irritable, foggy, losing sleep
  • Or even messing with your hormones (especially for women)

If you’re feeling burnt out or under-recovered, ditch the fasted runs first. They’re easy to cut and the risk-to-reward ratio isn’t in your favor when energy’s already low.

And if you’ve got a rocky history with food or body image? Don’t touch fasted training. It’s a slippery slope.

Fuel your goals — not your insecurities.

4. During Peak Training — Performance Comes First

When you’re in the final 6–8 weeks before a race, it’s time to think like a racer — not a metabolic experiment.

That means:

  • Eat before every key workout
  • Practice your fueling plan for race day
  • Focus on recovery, not restriction

Elites might do the occasional fasted shakeout run during peak mileage, but you know what else they have? Nutritionists, recovery tools, and elite genetics.

For the rest of us? Keep it simple. Fuel smart. Hit your paces. Recover like a pro.

No one gets a PR from training hungry.

Intermittent Fasting for Runners: What Actually Works

Fasting’s a hot trend — but when you’re logging miles, it’s a little more complicated than “just skip breakfast.” Your body’s got work to do. Fuel matters.

That said, fasting can work for runners — if you pick the right protocol for your training, goals, and lifestyle.

Here’s the straight talk on the most popular fasting setups — how they play with running, when to use them, and when to back off.

16:8 — The Leangains Setup

  • Fasting: 16 hours (e.g. 9pm–1pm)
  • Eating: 8 hours (e.g. 1pm–9pm)
  • Best For: General fitness, strength work, base training, body comp goals

This is the sweet spot for most runners.

You skip breakfast, run easy in the morning (fasted), and eat your first meal around lunch. Or shift the window earlier/later depending on when you train. It’s flexible.

Why it works:

  • Still lets you hit daily protein and calories
  • Works around a 9–5 schedule
  • Lets you train fasted or fed depending on the time of day

“I’ve had athletes cut body fat while still hitting workouts using 16:8. The key? Eat enough when you’re allowed to.”

Pro tips:

  • Hit protein hard in your eating window (aim for 0.8–1g/lb bodyweight).
  • If you train in the evening, shift your window earlier (e.g. 10am–6pm).
  • Don’t underfuel. IF only works if you’re still recovering and eating smart.

20:4 — The Warrior Diet

  • Fasting: 20 hours
  • Eating: 4-hour window (usually one big meal)
  • Best For: Weight loss phases, time-crunched life, low-volume running

This one’s more extreme. You eat one giant meal a day — maybe with a tiny snack during the fast. That’s it.

Can it work? Sure. But it’s not for high mileage runners.

  • Running fasted for 18+ hours? That’s rough.
  • Eating all your daily fuel in one sitting? Hard to do clean.
  • Easy to under-recover and spiral into fatigue.

Use it during low-mileage phases or a short-term fat-loss push.

“If you’re trying Warrior + 40 miles/week, your body’s going to revolt.”

Pro tips:

  • Train at the end of the fast so you can eat right after.
  • Load that one meal with whole foods, carbs, and protein.
  • Don’t make your only meal a pizza just because “you earned it.”

24-Hour Fast (1–2x/week)

  • Fasting: 24 hours straight (e.g. Sunday 6pm to Monday 6pm)
  • Best For: Off-days, base training, metabolic reset

This one’s sneaky effective — you fast once a week, then eat normally the rest of the time. You don’t live in a calorie deficit every day, just strategically.

For runners, this is one of the most manageable setups.

  • Ideal on rest or recovery days
  • Doesn’t mess with your week-long fueling
  • No daily stress, just a periodic “reset”

“It builds discipline. Helps fat-adaptation. Doesn’t tank performance if timed right.”

Pro tips:

  • Hydrate and consider electrolytes during the fast.
  • Don’t schedule a hard run the next day — ease back in.
  • Plan your biggest meal right after breaking the fast to refuel smart.

Alternate-Day Fasting

  • Fasting: Every other day (36-hour fasts if strict)
  • Best For: Aggressive weight loss during off-season or injury blocks

This one’s tough for runners to handle. You’re going full days without food — not great when your legs are logging miles.

Could you make it work with modified alternate-day fasting (like 500–600 calories on fast days)? Maybe. But hard efforts are off the table on those days.

Use this only in off-season, or if you’re barely running.

“Think of it like a crash reset — not something to pair with speedwork or marathon prep.”

Choosing the Right Fast

Protocol Best For Runners Should…
16:8 General fat loss + performance Time eating window around your workouts
20:4 (Warrior) Simplicity + fast loss Keep training light, short-term only
24-hour Metabolic reset + flexibility Use on rest/recovery days, fuel the next day
Alternate Day Off-season cuts Avoid high mileage, limit to easy work

 

Alternate-Day Fasting for Runners: Should You Even Try It?

Let’s not sugarcoat this — Alternate-Day Fasting (ADF) is not easy, especially if you’re running regularly. We’re talking about eating very little (or nothing) every other day. That’s a bold strategy when you’re also logging miles.

The strict version? No food at all for 36 hours — dinner one night, then nothing until breakfast the day after next. Brutal.
The more common version in the real world (and in research)? Modified ADF, like the 5:2 diet, where you eat around 500–600 calories on two non-consecutive days per week, and eat normally on the others.

For most runners — especially those training daily — strict ADF is a tough fit. But a modified version can work if you plan it right.

Example Approach for Runners

  • Keep your low-calorie days (~500–800 cal) on your easy run or rest days
  • Stack your quality runs or workouts on your feed days
  • Focus on protein-rich meals on fasting days to protect muscle mass and keep hunger in check

Plenty of runners have used this off-season to lean out or reset body comp without wrecking training. One example: Paul White ran an ADF-style diet, eating ~500 calories every other day. He trained by adjusting intensity around his intake, and it worked — because he planned it smart.

When to Use It:

  • Weight loss focus
  • Off-season or low-intensity training blocks
  • Experienced athletes with solid fueling awareness

Not ideal during race build-up or peak training weeks. You don’t want to be chasing PRs with an empty tank.

Bonus Protocol: “Sleep Low, Train Low”

If you’re a seasoned runner chasing adaptations, here’s one more tactic:
Train in the evening > skip carbs > sleep > train fasted in the morning.

It’s called the “Sleep Low, Train Low” approach. The goal? Drain your glycogen tank and hit back-to-back workouts in a low-carb state to boost mitochondrial gains.

Some endurance athletes do this once or twice a week, never back-to-back. You do still eat — usually protein and some fat — just not many carbs post-evening workout.

Advanced stuff. Worth experimenting with — carefully.

The Takeaway on Fasting and Running

Match the method to your goal.

  • Everyday fitness or light weight loss? 16:8 is a great entry point.
  • Want to experiment with more aggressive protocols? Try 5:2 or modified ADF on your own terms.
  • Running hard daily or prepping for a race? Stick to fueling.

And don’t treat fasting like an all-or-nothing deal. Many runners do hybrid approaches: maybe 16:8 on weekdays, no fasting on weekends when long runs and brunch hit.

Track how you feel. Be flexible. Fasting should support your running, not sabotage it.

Final Thoughts from Coach Dack: Should You Fast and Run?

Look, intermittent fasting can work — for some runners, some of the time. But it’s not some secret weapon. It’s just one more tool in the training toolbox.

Here’s my no-BS take after years of running, coaching, experimenting, and watching countless athletes try to “hack” performance through food timing:

Fasting Is a Tool — Not a Rulebook

If you feel great doing early morning runs without breakfast? Cool. Plenty of runners do it and never look back.

But if it leaves you dizzy, weak, or counting the seconds ‘til your next meal, don’t force it. You’re not less of a runner for eating toast before a run. In fact, for most people, fueling right means you train better and recover stronger. Simple.

Don’t Copy Instagram Runners

You’ll see shredded elites or influencers pushing extreme diets, talking about OMAD or keto and running sub-6s fasted. Don’t take it at face value.

Context matters. Genetics, training history, lifestyle — it all counts.

What I tell my athletes:

“Most people don’t need a new diet — they need a better rhythm.”

Fasting gives structure, yeah. But so can just closing the kitchen after 8 p.m. or delaying breakfast by 30 minutes.

Find what works for you. Copy no one blindly.

Be Flexible — Not Dogmatic

Fasted runs shouldn’t become your identity.

If you planned a fasted session but wake up feeling off, adjust. Fuel a little. Push the run later. Your body isn’t a spreadsheet — it gives feedback. Pay attention.

I’ve seen runners get so locked into rules that they stop listening to common sense. That’s when breakdowns happen.

“Use fasted running as a tool — not a rule. You run the plan, not the other way around.”

Never Use Fasting to “Punish” Yourself

If your reason for fasting is to undo a binge, skip calories, or “earn” a meal — that’s a red flag. That’s not training. That’s disordered.

You fuel to perform. You recover so you can grow stronger.
Fasting should support your training, not replace it or punish your body.

Trust Evidence, Not Hype

We backed this up with studies, real-life stories, and experience. The science says fasting doesn’t magically boost performance. But if done right, it can support fat loss, metabolic efficiency, and mental discipline.

So keep your eye on the big picture:

  • Solid training
  • Smart fueling
  • Quality sleep
  • Real recovery

Those matter more than when your first bite of food hits your mouth.

Your Story > Their Story

Yes, we shared runner stories — the ones who thrived on fasting and the ones who crashed hard. Use them as guideposts, not gospel.

Keep a log. Note how you feel on fasted vs. fueled runs. Learn your patterns. Your story is what counts.

One runner might love that “light and clear” feeling during a dawn jog. Another might bonk at mile two every time. Both are valid.

Compare Less, Share More

If you’re experimenting with fasted running, talk about it. Ask questions. Share what’s working. Get feedback. Sometimes one small tweak — a splash of BCAAs, a shorter fast, or a time shift — can change everything.

But remember: your goal isn’t to win at fasting — your goal is to train well, feel strong, and stay consistent.

Play the Long Game

Don’t expect life-changing results in two weeks.

The real benefit of fasting — if it works for you — is learning to respect your hunger, fuel with intention, and build structure into your day.

“Fasting won’t just change your body — it can change your relationship with food.”

But only if you approach it with patience and self-awareness.

So take the long view. Train smart. Fuel smart. And if fasting fits your lifestyle and helps you run strong? Great. If not? Skip it.

There’s more than one way to run your best.

The Difference Between Natural Vs. Processed Foods

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Between Natural Vs. Processed Foods the difference

Whether you are a runner, a biker, a Crossfitter, or just a fitness enthusiast, the quality of the foods you consume has a huge impact on your fitness gains and results.

And as you might already know, there are mainly two categories of foods: natural foods and processed foods.

So what’s the difference between these two?

Which one is better for you?

Why?

Which one (s) should you avoid?

These are some of the questions I will give a clear and jargon-free answer to.

In today’s post, I will dive a little deeper into what makes (and defines) natural foods versus processed foods as there some to still be many misunderstandings regarding this topic.

So are you excited?

Then here we go…

Between Natural Vs. Processed Foods

Natural Foods

For most people, hearing the words “natural foods” conjures up pictures of health stores and strict vegan lifestyle choices.

But, in essence, the term refers to any food that has undergone minimal processing, whose ingredients come from natural sources, and contains little or no artificial additive or preservatives before consumption.

And by far, consuming a natural food rich diet is the healthiest and best nutrition decision you can ever make.

Why Natural Foods are Better?

Consuming whole and unprocessed foods, such as vegetables, fruits, meats, whole grains, and non-homogenized dairy products, has immense health benefits as they’re rich in nutrients and contain fewer additives than heavily processed foods.

For instance, whole-wheat based bread is healthier than bread made from white flour, potatoes are more nutritious than potato chips, and oranges cannot be held on the same pedestal as orange juices sold in convenience stores.

Natural foods score high in vitamins, minerals, amino acids, (the good) carbohydrates, water, fiber, fatty acids, and much more.

These are all essential to optimal human nutrition.

Natural foods can help regulate blood sugar levels, reduce cholesterol, cut the risks of cardiovascular disease, prevent diabetes, speed up weight loss, and help you get into the best physical and mental shape of your life.

The full list benefits go beyond this article’s scope, but I think you are getting the big picture.

The Foods to Eat

Here are some of the natural food components you need to consume for more bang for your buck.

  • Fresh vegetables and fruits, such as kale, asparagus, cabbage, broccoli, spinach, Brussels sprouts, cherries, pears, berries, apples, and plums.
  • Lean sources of meat, free-range chicken, wild fish, and grass fed beef, fresh fish/shellfish, eggs, etc.
  • Omega-3 foods: eggs, sardines, wild salmon, herring.
  • Whole grains, mainly quinoa, amaranth, barley, whole grain rye, buckwheat, millet, and Kasha.
  • Beans and legumes, especially lentils, and chickpeas.
  • Nuts, such as walnuts, almonds, macadamia nuts, pistachios, and pecans.
  • Seeds, such as flax, Chia, sunflower and pumpkin

Processed Foods

Processed food stands for any food that has been purposefully altered in a “food lab” in some way or the other before consumption.

This is done for four main purposes: (1) to postpone spoilage, (2) to make our lifestyle easier, (3) to increase food lifespan, and most importantly, (4) to make more money for the food manufacturer—which is the driving force in most cases.

As a rule of thumb, processed foods have more than one ingredient.

Food companies usually rely on artificial sugars, dyes, preservatives, bad fats such trans and saturated fats, and other harmful dietary chemicals in the everyday production of processed foods.

Processed foods might include food that has been canned, cooked, packaged, soaked, frozen, or changed in nutritional structure, whether it’s through preserving, fortifying, fermenting or preparing in different ways.

So, any time you bake, cook or prepare food, the term processed can be applied.

Examples of processed foods include processed meats, snack chips, cake mixes, candy, bread, sodas, savory snacks, such as crisps, frozen dinners, convenience foods, such ready meals or microwaved meals.

Other foods include a muffin, soda, Boca burgers, donuts, pizza, almost every at McDonald, Burger King, and the rest of fast food in restaurants, etc.

So, they are not just microwaved meals and boxed macaroni, and drive-thru snacks.

Additional resource – Vitamin D for runners

I see Processed Foods Everywhere

Here is the thing.

Processed foods are everywhere.

They’ve invaded our kitchen and, apparently, for most people, they are there to stay.

Get this: according to my estimation, 9 out 10 of the foods you can buy at a shop will be processed, in some form or the other.

And as you can already tell, this is an omen of bad things to come.

Additional resource – Sodium for for runners

They are Bad

Processed foods are energy dense foods.

They are, typically, high-calorie items that provide many calories with little to no nutritional value to your body.

Therefore, a proceeded food diet—one that’s high in preservatives, artificial ingredients and awash with added sugars and fats is NOT the best thing to fuel your body with.

I hate to break it to you, but if you consume nothing but (heavily) processed foods, then you are CHEMICALLY and STRUCTURALLY harming your body.

Processed foods are the ultimate diet saboteurs.

Eat nothing but processed foods, and you’ll find yourself faced with a host of weight and health issues.

Not convinced yet?

Well, just take a look at the soaring rates of the so-called Diseases of Civilization we are facing today.

Research has shown that processed food consumption is a major culprit in our nation’s obesity epidemic, the rise of Type 2 diabetes, high blood pressure, cardiovascular diseases, some cancers, and other health issues that were almost non-existent before processed foods—typically sugar and flour—entered the food supply.

Processed Foods

Are Processed Foods Always a Bad Choice?

Here is a thing.

Eating processed foods is not always a bad choice.

In fact, there a few instances when you can consume processed foods and remain healthy.

Not only that, some types of processed foods are actually good for you. Consuming some of them in limited portions will not throw your whole healthy nutrition plan out of whack.

For some of you out there this might sound sacrilegious but just bear with me for a moment.

The fact is, processing does not inherently and innately turn food into a wretched thing.

For instance, milk and some juices can be fortified with vitamin D and calcium.

Dried herbs, such as cilantro, chili, ginger, basil, parsley, and oregano, are rich in antioxidants, and other health promoting nutrients.

Canned fruit is a great alternative when fresh fruit not obtainable.

All you have to do is draw a CLEAR and BIG line between foods that have been lightly processed and heavy heavily processed items.

Said otherwise, avoid foods with heavier processing or added artificial ingredients.

This is typically what I have in mind whenever I hear someone talk about processed foods.

The Good

Good examples of lightly processed foods include (but not limited to) hard boiled eggs, pre-cut apple slices, frozen vegetables.

The Bad

Here is a list heavily processed ingredients and foods to avoid

  • High-fructose corn syrup.
  • Artificial sweeteners
  • Artificial dyes
  • Trans fats
  • Fruit or vegetable juices,
  • Fruit canned in heavy syrup
  • Food in a package, can, or box.
  • Food additives such as sodium nitrate, propyl, monosodium glutamate, and bromate.
  • Potato chips
  • Processed meats, especially chicken fingers, bacon, sausage, hot dogs, fish sticks, potted meats, deli meats, and Spam—the brand ofcanned cooked meat.
  • Salted and/or seasoned nuts.
  • Sweetened yogurts.
  • Ice cream bars

To Conclude

As a rule of thumb, the ideal human diet should revolve around whole and natural food, not food that was manufactured in a lab.

Eating junk food can only do more harm than good—especially if you are trying to lose weight or improve your athletic performance.

Instead, eat primarily real and natural foods for the best nutrition.

One of favorite healthy eating mottos is, “If your great-grandmother wouldn’t recognize it as food, then it’s not food.”

 

Top 19 Superfoods for Runners: Boost Your Performance Naturally

by
Super Foods

Ready to supercharge your performance and take your running game to the next level? Well, guess what? It all starts with what you put on your plate! Yep, you heard me right. The food you eat before, during, and after each run can make a world of difference, not just in your running performance, but also in your overall health and well-being

Here’s the deal: neglecting your nutritional needs is like trying to run a marathon with shoes that are two sizes too small. It’s a recipe for mediocrity, injury, and burnout. But fear not, my friend, because I’m about to let you in on a little secret that will revolutionize your diet.

In today’s article, I’m sharing with you a list of the most incredible, nutrient-dense foods in the world!

These powerhouses of nutrition are packed to the brim with everything your body craves. We’re talking top-notch quality carbohydrates to fuel your runs, proteins to repair and build those hardworking muscles, and fats that give you the sustained energy you need.

Ready? Let’s get started.

Food For Runners – 1: Beans

Let me tell you a little story about my relationship with beans. Back in the day, I used to turn my nose up at those humble legumes. They just weren’t on my culinary radar. But oh, how things have changed! In my mid-20s, I took a leap of faith and gave beans a chance—and boy, am I glad I did!

You see, beans are like hidden treasures of the food world. Not only are they incredibly delicious once you develop a taste for them, but they also come with a whole host of benefits for us runners. Picture this: one cup of beans serves up a whopping 15 grams of fiber. That’s like getting a fiber-packed superhero cape that swoops in and provides you with 60 percent of your recommended daily minimum! And let’s not forget about the 20 grams of protein they bring to the table. This protein power duo not only tames those hunger pangs but also helps keep those notorious overeating tendencies at bay. It’s like having a personal bodyguard against mindless snacking.

But wait, there’s more! Beans are not just fiber and protein powerhouses. They’re also bursting with vitamins, antioxidants, slow-burning carbs, and a wide range of minerals. It’s like a nutrient extravaganza, with each bean bringing its unique set of goodies to the party. And here’s the kicker—they’ll leave you feeling satisfied, energized, and ready to conquer the world without weighing you down like a lead balloon. I

Oh, and here’s some exciting news for those with type 2 diabetes. A study published in the Archive of Interval Medicine found that incorporating beans, along with their legume buddies like lentils and chickpeas, into your diet can actually improve blood sugar control and reduce the risks of heart diseases. That’s like getting a double win for your health, all thanks to these humble legumes.

Food For Runners – 2: Lentils

Let me introduce you to the true superhero of the legume world—lentils! These tiny powerhouses are like metabolic dynamos, packed with an arsenal of nutrients that can give your body the boost it craves.

First up, let’s talk about iron. Lentils are an iron-rich treasure trove. And trust me, iron is a nutrient you don’t want to mess with. It’s like the secret fuel that powers your body’s engine. When you’re low on iron, it’s like running on an empty tank. You’ll find yourself getting tired at the drop of a hat, and even a simple jog can leave you feeling dizzy and drained.

Not to mention, iron deficiency can show up on your skin, giving you that pale appearance, and weaken your immune system, making you more susceptible to illness. But fear not, my friend, lentils have got your back. They’re here to replenish your iron stores and supercharge your energy levels.

But that’s not all—lentils have an entire arsenal of nutrients to offer. Think of them as a compact package of essential vitamins and minerals. They’re like a treasure chest of Vitamin B, potassium, and other valuable goodies that your body craves. These nutrients work together like a symphony, supporting your overall health, boosting your metabolism, and keeping your body functioning at its best.

And here’s the best part—lentils are not only a nutritional powerhouse, but they’re also incredibly convenient. They’re like the MVPs of meal prep. With lentils, you don’t have to spend hours slaving away in the kitchen. They’re like the culinary wizards that can go from bag to plate in less than half an hour.

Food For Runners – 3: Avocados

First things first, avocados are rich in monounsaturated fats. Don’t let the word “fat” scare you away because these are the good guys that your heart loves. It’s like having a heart-friendly ally by your side.

Research studies have shown that avocados can work their magic by helping to lower levels of LDL, which is the notorious artery-clogging bad cholesterol. But that’s not all—avocados also have the superpower to boost your levels of HDL, the good cholesterol.

But the wonders of avocados don’t stop there. They’re like a treasure trove of over 20 vital nutrients, all wrapped up in a creamy green package. Inside, you’ll find choline, Vitamin E, and Vitamin B, just to name a few.

These nutrients play a unique role in supporting your overall health and well-being.

Now, let’s talk about potassium, another runner-friendly nutrient that avocados have in abundance. Think of potassium as the conductor of your body’s orchestra. It’s like the maestro that regulates heart and muscle contractions, keeping everything in harmony.

However, it’s important to remember that while avocados are delicious and nutritious, they do come with a caloric punch. Think of it as a worthy indulgence. One avocado packs roughly 220 calories and 20 grams of those beneficial monounsaturated fats.

Food For Runners – 4: Eggs

Let’s talk about one of my all-time favorite protein sources—the incredible egg. I absolutely adore eggs, and I’m here to tell you that you shouldn’t shy away from them either.

If you’ve been avoiding eggs because you’ve heard they’re bad for your cholesterol, it’s time to rethink that notion. Recent research has shown that eggs don’t have a negative impact on blood cholesterol levels and are not the culprits behind heart attacks. So go ahead and crack those eggs with confidence!

But wait, there’s more! Eggs are not only delicious but also one of the best foods you can consume if you’re looking to shed those extra pounds.

They are a powerhouse when it comes to nutrition. Packed with protein and healthy fats, eggs have the incredible ability to keep you feeling full and satisfied for longer, all while being low in calories. It’s like having a satiety superhero on your plate.

What makes eggs even more extraordinary is their abundance of essential amino acids—the building blocks of protein that your body needs for a wide range of functions, from creating brain chemicals to building strong muscles.

Protein is like the construction crew that builds and repairs your body, and eggs provide an excellent source of these essential nutrients.

When you consume protein-rich foods like eggs, they work their magic by keeping you satiated for longer periods, helping you eat less throughout the day. But that’s not all. The protein found in eggs, especially in the yolks, stimulates the release of a hormone called glucagon. Think of glucagon as as the hormone that promotes fat burning, helping you on your weight loss journey.

In fact, research conducted by the Pennington Biomedical Research Center found that having eggs for breakfast can make a significant difference in your hunger levels throughout the day compared to a breakfast consisting of complex carbs, like a bagel. So, starting your day with an egg is like setting yourself up for success and keeping those hunger pangs at bay.

Eggs truly are an “eggcellent” option for your morning meal. I personally enjoy having two or three eggs, scrambled to perfection, with a generous serving of greens and a drizzle of olive oil. It’s a delightful combination that fuels my day and keeps me energized.

Food For Runners – 5: Sweet Potato

One of the standout qualities of sweet potatoes is their impressive content of beta-carotene, an antioxidant that can work wonders for our bodies.

Think of beta-carotene as a shield against the oxidative stress that comes with intense workouts.

It helps protect our cells from damage and aids in post-exercise recovery. Sweet potatoes are like little orange powerhouses, supplying us with this essential nutrient to support our athletic endeavors.

But that’s not all the goodness sweet potatoes have to offer. They’re also abundant in Vitamin A, a nutrient that plays a crucial role in maintaining healthy eyes, preventing sun damage (a must for all outdoor runners), and boosting our immune system. Think of Vitamin A as your superhero sidekick, keeping your eyes sharp and your immune system in tip-top shape.

And let’s not forget about the mighty Vitamin C found in sweet potatoes. As runners, we put our bodies through rigorous workouts, and that can lead to the production of free radicals—those pesky molecules that can cause oxidative stress.

But fear not, for sweet potatoes come to the rescue once again! Packed with Vitamin C, they provide us with a natural defense against those running-induced free radicals. It’s like having a shield to protect our cells and keep our bodies performing at their best.

Now, let’s talk about convenience. As athletes, we’re always on the lookout for quick and nourishing pre-run meals. Well, look no further than sweet potatoes! These versatile tubers can be easily incorporated into your pre-run routine. A cup of mashed sweet potato serves up approximately 55 grams of carbohydrates, giving you a fantastic energy boost for a solid hour of running. It’s like fueling up with nature’s own energy source.

Food For Runners – 6: Blueberries

Picture this: as you conquer those miles, your body is hard at work, churning out free radicals through its metabolic processes. These pesky molecules can wreak havoc on your cells and hinder your performance. But fear not, for blueberries are here to save the day!

In a groundbreaking study conducted at Cornell University, researchers found that blueberries reign supreme when it comes to antioxidant capabilities among a whopping 25 fruits and berries. They’re like the superheroes of the antioxidant world, ready to fight off those free radicals and keep your body in top shape. So, when it comes to antioxidant power, blueberries take the crown.

But that’s not all blueberries have to offer. These little gems are also packed with an abundance of manganese, a mineral that plays a crucial role in converting carbohydrates, protein, and fats into energy. Think of manganese as the fuel pump for your running machine. It helps your body efficiently transform the nutrients you consume into the energy you need to power through your runs. With blueberries by your side, you’ll have that extra boost to crush your goals and keep your energy levels soaring.

Whether you prefer sprinkling them on your morning oatmeal, blending them into a refreshing smoothie, or simply popping them as a post-run snack, blueberries are a versatile and delicious way to fuel your runs and support your overall well-being.

Food For Runners – 7: Kale

Let’s talk about Vitamin K, a key player in bone development. As runners, our bones endure a lot of stress and impact. But fear not, because kale is here to fortify your skeletal system. Packed with Vitamin K, this leafy green superhero ensures your bones stay strong and resilient, even in the face of high-intensity running. In fact, just one serving of kale delivers a whopping 700% of your daily recommended intake of Vitamin K.

Now that’s a bone-boosting dose you don’t want to miss!

But wait, there’s more! Kale has another trick up its sleeve: Vitamin C. We all know that keeping our immune system in top shape is crucial for runners. The last thing we need is to be sidelined by infections, viruses, or pesky colds. Luckily, kale comes to the rescue with its sky-high Vitamin C content. A single serving of this vibrant green goodness provides a staggering 200% of your daily recommended dosage of Vitamin C. With each bite of kale, you’re giving your immune system the support it needs to fend off those unwelcome invaders.

What’s more?

Besides being a Vitamin K and Vitamin C powerhouse, kale also boasts impressive amounts of vitamins A and B6, iron, and calcium. It’s like an all-in-one nutrient package tailor-made for runners.

Food For Runners – 8: Spinach

Picture this: Popeye, the iconic cartoon character, with his bulging biceps and unrivaled strength, has a secret weapon tucked away in his back pocket—spinach. But here’s the fascinating part: Popeye’s creator wasn’t just spinning a tale. He tapped into the real science behind spinach, harnessing its incredible ability to provide both strength and power.

This leafy green superhero is armed with a special ingredient called nitrates, and they hold the key to unlocking your running potential. Research has revealed that spinach is packed with these nitrates, which act as mighty boosters for your performance on the road. How, you ask? Well, nitrates have the remarkable ability to supercharge your circulatory system and muscles by maximizing the delivery of oxygen and essential nutrients. It’s like having a turbocharger for your running engine, propelling you forward with enhanced endurance and efficiency.

But that’s not all—spinach has more tricks up its sleeve. Let’s talk about Vitamin K, a nutrient that plays a vital role in maintaining healthy bones. If you want your running adventures to be supported by a strong skeletal system, spinach is your go-to teammate. This leafy green powerhouse is loaded with Vitamin K, ensuring that your bones stay robust and resilient, ready to tackle any challenge that comes your way.

Now, let’s address another health aspect: blood pressure. We all know that maintaining a healthy blood pressure is crucial for our overall well-being, especially as runners. And guess what? Spinach comes to the rescue yet again. Hidden within its vibrant leaves are peptides, little wonders that work their magic by lowering blood pressure. It’s like spinach has its own team of superheroes, swooping in to keep your blood pressure in check and allowing you to run with confidence and ease.

But the goodness of spinach doesn’t stop there. This leafy green powerhouse is a treasure trove of essential nutrients that your body craves. Think of it as a nutritional goldmine, boasting generous amounts of Vitamin C, calcium, magnesium, and iron. These nutrients play crucial roles in supporting your overall health, from bolstering your immune system to maintaining strong muscles and optimizing energy production. Spinach truly is a one-stop shop for all your nutritional needs.

Food For Runners – 9: Wild Salmon

Imagine diving into a culinary adventure fit for a king—a journey where taste, nutrition, and performance converge.

A succulent four-ounce serving of wild salmon gracing your plate, brimming with a mighty 30 grams of protein. It’s no wonder that wild salmon has earned its royal title as the king of fish. With each flavorful bite, you’re fueling your body with a protein powerhouse that supports muscle growth, repair, and overall strength. It’s like granting your body a regal feast fit for a champion.

But wait, there’s more to this majestic fish than just its protein prowess. Wild salmon holds a secret weapon in the form of selenium—an antioxidant that works tirelessly to promote cardiovascular health. It’s like having a loyal knight protecting your heart from the perils of oxidative stress, ensuring that it beats strong and steady throughout your running adventures.

Now let’s delve into the magical world of Omega-3 fatty acids. These precious nutrients, abundantly found in wild salmon, hold the key to reducing post-workout inflammation. Imagine this: as you push your limits on the road, your muscles may experience some battle scars in the form of inflammation. But fear not, for the Omega-3s in wild salmon come to your rescue, soothing those inflamed muscles and speeding up your recovery process. It’s like having a healing potion specially brewed for runners, granting you a faster rebound and keeping you ready for your next run.

But here’s where things get truly enchanting. Wild salmon’s benefits extend far beyond health—they have a direct impact on your athletic performance. Prepare to be amazed by the findings of a study published in the prestigious European Journal of Applied Physiology. This research uncovered a captivating link between fish oil supplementation (rich in Omega-3s) and enhanced cardiovascular performance.

Imagine your heart as the valiant hero of your body, pumping life-giving blood with every beat. This study revealed that fish oil supplementation can boost your heart’s stroke volume—the amount of blood it pumps with each contraction. It’s like unlocking a hidden power within your heart, enabling it to pump more blood, deliver more oxygen and nutrients to your hard-working muscles, and propel your performance to new heights.

But that’s not all—the magic doesn’t stop there. Fish oil supplementation also sparks an increase in cardiac output—the grand total of blood that your heart pumps out. It’s like giving your heart an extra burst of energy, allowing it to unleash its full potential and propel you forward with renewed vigor.

Food For Runners – 10: Watercress

Imagine a vegetable so dense with nutrients that it effortlessly claims the top spot on the Center for Disease Control and Prevention’s list. Yes, you heard that right—watercress reigns supreme as the ultimate nutrient powerhouse. It’s like a shining gem among ordinary foods, elevating your plate to a whole new level of nutrition.

Let’s unravel the magic of watercress and uncover why it’s a true superhero among greens. First, its antioxidant power is nothing short of extraordinary. Picture a battalion of antioxidants armed and ready to combat the free radicals that can wreak havoc on your body. Watercress leads the charge, delivering a formidable army of these protective agents that shield your cells from damage and contribute to your overall well-being.

But that’s not all—watercress has a secret weapon called Vitamin K. This essential nutrient plays a crucial role in bone health, ensuring that your skeletal fortress remains strong and resilient, especially during high-impact activities like running. It’s like fortifying your body’s architectural structure, equipping it with the strength to endure any challenge that comes your way.

And let’s not forget about the hidden treasures that lie within watercress. It’s a treasure trove of other valuable nutrients, waiting to be discovered. From Vitamin A, which supports healthy vision and boosts your immune system, to Vitamin C, which bolsters your body’s defenses against the oxidative stress of running, watercress delivers a wealth of benefits.

But what makes watercress even more remarkable is its ability to offer all these nutritional wonders while being exceptionally low in calories. It’s like indulging in a guilt-free feast, where every bite fuels your body with nourishment without tipping the scales.

Food For Runners – 11: Walnuts

Picture this: you’re on the move, conquering the world one stride at a time, and suddenly hunger strikes. You reach into your pocket and retrieve the ultimate energizing snack—the mighty walnut. These bite-sized powerhouses are not only convenient but also brimming with benefits that will keep you running strong.

Let’s crack open the walnut’s secrets and discover why it’s a go-to snack for on-the-go runners. First, let’s talk about the Omega-3 fatty acid ALA. Studies have shown that ALA can effectively reduce the type of inflammation that poses a threat to your cardiovascular health. It’s like providing a protective shield for your precious arteries, ensuring smooth blood flow as you conquer each mile.

But the wonders of walnuts don’t stop there. These remarkable nuts also play a role in bone health, keeping your skeletal system strong and resilient. The ALA found in walnuts has been linked to a reduced breakdown of bones, providing a solid foundation for your running adventures. It’s like giving your bones the support they need to endure the impact of each footstrike, preventing any cracks or fractures along the way.

Now, let’s delve into the heart-healthy properties of walnuts. These little gems are rich in mono- and polyunsaturated fats, which have been shown to have a positive impact on cholesterol levels. Say goodbye to the dreaded LDL cholesterol, also known as the “bad” cholesterol, as walnuts have been found to effectively lower its levels.

But the benefits of walnuts extend beyond the heart. These plant-based powerhouses are a treasure trove of essential nutrients. Just think of the fiber, Vitamin B, and antioxidants they contain. Fiber keeps your digestion in tip-top shape, promoting a healthy gut and preventing any hiccups along your running journey.

Vitamin B provides an extra boost to your energy levels, keeping you fueled and ready to conquer any distance. And let’s not forget about the antioxidants, such as Vitamin E, which act as your body’s defenders, warding off the harmful effects of oxidative stress and supporting your overall well-being.

Food For Runners – 12: Salmon

Picture a 3-ounce serving of salmon, delivering a modest 150 calories, while generously providing you with 20 grams of protein and 7 grams of fat. It’s like a well-balanced symphony of nutrients, carefully orchestrated to fuel your body and support your overall well-being.

One of the crowning glories of salmon lies in its abundance of omega-3 fatty acids. These remarkable compounds have been extensively studied and hailed for their incredible health benefits. Research has shown that consuming omega-3s can help lower blood pressure, reduce the risk of heart diseases, and even ward off a myriad of health troubles.

But the wonders of omega-3s don’t stop there. These fatty acids are also champions in the battle against inflammation. Whether you’re recovering from an intense workout or striving to build stronger muscles, the anti-inflammatory properties of omega-3s can be your trusted allies. They help your body bounce back faster, promoting faster recovery and supporting long-term muscle growth. It’s like having a team of skilled healers working behind the scenes, ensuring you’re always at your peak performance.

Let’s not forget about another key nutrient found abundantly in salmon: iodine. This mineral plays a vital role in proper thyroid functioning, which is crucial for maintaining an optimally running metabolism. It’s like a conductor orchestrating your body’s internal symphony, ensuring every process runs smoothly and efficiently. By including salmon in your diet, you’re giving your body the fuel it needs to keep your metabolism humming along.

When preparing salmon, let your creativity shine. Broiling is a fantastic cooking method that brings out the fish’s natural flavors, while keeping the calorie count in check. Enhance the experience with a delightful blend of spices, a splash of lemon juice, a sprinkling of herbs, or a touch of garlic. These additions will infuse your dish with tantalizing flavors, all without adding extra calories. It’s like painting a masterpiece on your plate, transforming a simple fish into a culinary masterpiece.

And remember, salmon isn’t the only fish that offers these remarkable benefits. Cast your net wider and explore the seas of flavor with sardines, mackerel, trout, herring, and other types of oily fish. These are equally rich in omega-3s and can be delightful additions to your seafood repertoire.

Food For Runners – 13: Broccoli

Broccoli, the green superhero of the vegetable kingdom, may not have been love at first sight for me, but once I discovered its incredible benefits, I couldn’t help but fall head over heels for it. This versatile veggie is not just a pretty face; it’s a nutritional powerhouse that can support your weight loss journey in more ways than one.

Let’s delve into the magic of broccoli and unlock its secrets to shedding those unwanted pounds. This cruciferous delight is brimming with dietary fiber, minerals, and vitamins, making it a superstar in the realm of healthy eating. But the real star quality lies in its low-calorie and low-fat profile. It’s like finding a treasure trove of nutrition without the guilt of excess calories or unwanted fats.

So, how exactly can this mighty green veggie help you on your weight loss quest? Well, its high fiber content plays a pivotal role. Fiber is like a trusty sidekick that swoops in to keep you feeling full and satisfied, all while helping you control those pesky hunger pangs. By adding broccoli to your meals, you’re giving your body a fighting chance against the temptations of overeating. It’s like having a loyal ally in your battle against the munchies.

But wait, there’s more! Broccoli is not just filling; it’s also incredibly low in calories. Just imagine, a generous cup of cooked broccoli weighing in at a mere 6 ounces and boasting only around 50 calories. It’s like nature’s gift to calorie-conscious individuals. And here’s another interesting tidbit: cooked broccoli is roughly 90 percent water by weight. So, not only does it satiate your appetite, but it also keeps you hydrated, contributing to your overall well-being.

Let’s not forget about the dazzling array of nutrients that broccoli offers. It’s like a nutritional treasure trove, packed with calcium, and a bounty of vitamins, including the mighty trio: A, C, and K. These vitamins are like a dynamic trio of protectors, standing guard against various health ailments. From fighting cancer to keeping blood pressure in check, and even combating heart diseases, they play a crucial role in maintaining your well-being. In fact, a single cup of cooked broccoli surpasses the daily requirements for both Vitamin K and C.

To make the most of broccoli’s benefits, let your culinary creativity soar. Toss it into your salads to add a vibrant crunch, or serve it as a delightful side dish to complement your main meal. And guess what? You can even enjoy it for breakfast! Starting your day with a filling and nutritious meal sets the tone for the rest of the day.

Food For Runners – 14: Apples

Apples, the portable powerhouses of the fruit kingdom, have won my heart for their convenience and undeniable snacking appeal. But let me tell you, their benefits go far beyond their portability. These vibrant fruits are a true treasure trove of fiber and an array of valuable nutrients, making them a smart choice for those aiming to shed some extra pounds.

Now, let’s address the burning question: Can an apple a day truly  helps keep those pesky pounds away? The answer is a resounding yes! A fascinating study published in the esteemed journal Nutrition revealed that overweight women who indulged in three apples (or pears) each day for a three-month period actually shed more weight compared to those who opted for a similar diet but replaced the fruits with oat cookies. Women should also take plenty of multivitamins for an effective weight loss plan. Learn more about it here.

So, what makes apples so incredible for weight loss?

Well, let’s start with the fact that a large apple boasts approximately five grams of fiber. Fiber is like the hero of your digestive system, keeping things running smoothly and promoting a feeling of fullness. And here’s another fun fact: apples are comprised of roughly 85 percent water. It’s like nature’s way of ensuring that you stay hydrated and satisfied.

But that’s not all! Apples have a few more tricks up their sleeve. They contain a compound called quercetin, which acts as a powerful ally in the fight against cancer, promotes healthy lung function, and even helps reduce the risk of cholesterol damage. And let’s not forget about pectin, a soluble fiber found in apples that contributes to that delightful feeling of satiety. It’s like a natural appetite suppressant that keeps you feeling satisfied for longer, preventing those pesky cravings from derailing your progress.

And the nutritional goodness doesn’t stop there. Apples also offer a dose of potassium, vitamin C, and a host of other valuable nutrients that support your overall well-being. It’s like a nutritional treasure packed into a single fruit, ready to nourish your body from the inside out.

Food For Runners – 15: Chicken Breast

A 3-ounce portion of boneless, skinless chicken breast (or half a chicken breast) is a mere 140 calories, making it a smart choice for those watching their waistlines. But wait, there’s more! This poultry delight packs a whopping 25 grams of high-quality protein.

But here’s the real magic: indulging in grilled, skinless chicken breast helps you consume fewer calories while keeping hunger at bay. By opting for the lean and mean version without the skin or breading, you’re not only reducing calorie intake but also maximizing satiety.

Now, a word of caution: steer clear of the seductive temptations of fried chicken, chicken strips, and chicken nuggets. These little troublemakers are notorious for their calorie-loaded nature and unhealthy fats that can sabotage your hard-earned progress. Let’s keep our focus on the grilled goodness that keeps our bodies nourished and our taste buds satisfied.

While we’re on the topic, let’s talk about the importance of choosing free-roaming, organic chicken. These feathered friends live their lives in more humane conditions, allowing them to roam and enjoy a more natural diet. Not only does this benefit the chickens themselves, but it also ensures that we’re consuming a higher quality product that aligns with our commitment to healthier living. Plus, let’s be honest, the taste of organic chicken is truly something to behold. It’s like nature’s way of rewarding us for making mindful choices.

But hey, I get it—personal preferences play a big role here. Whether you go for organic or not, the most important thing is to savor the flavors and embrace the nourishing power of this versatile protein source.

Food For Runners – 16: Tuna

Imagine cracking open a can of this fishy delight, and within that mere 100 grams of tuna lies a powerhouse of Vitamin D, ready to shower you with its goodness. We’re talking about a dose that covers half of your recommended intake, packing a serious punch to keep your bones strong, your immune system in top shape, and your overall well-being soaring.

But wait, there’s more! We’re about to unveil the tantalizing connection between tuna and your love life. It turns out that Vitamin D, in all its glory, has a remarkable effect on your libido.

According to a study conducted by the esteemed Medical University of Graz, this marvelous vitamin actually works its magic by regulating a sneaky chemical called sex hormone-binding globulin (SHBG). You see, SHBG has a knack for suppressing libido, but Vitamin D comes to the rescue, limiting the levels of this libido-squelching villain and allowing your desire to soar.

But let’s not forget that tuna has a lot more to offer than just its bedroom-boosting powers. It’s a nutritional powerhouse, teeming with protein, omega-3 fatty acids, and a host of other essential nutrients that your body craves..

Just remember, moderation is key. While tuna is a treasure trove of health benefits, it’s important to be mindful of your consumption. Opt for sustainable sources, such as pole-and-line caught or troll-caught tuna, to ensure you’re making a responsible choice for both your health and the environment.

Food For Runners – 17: Chocolate

Chocolate often gets a bad rap, with whispers of guilt and indulgence floating in the air. But fear not because when enjoyed in moderation, the dark variety can be a game-changer for your health and overall well-being. Yes, you heard that right – chocolate can actually be good for you!

But hey, don’t just take my word for it. A study conducted by experts in the field has revealed that dark chocolate, with a cacao content of at least 70 percent, can work wonders for your precious blood vessels. How, you ask? Well, it’s all about that remarkable increase in elasticity.

You see, indulging in the velvety smoothness of dark chocolate can give your blood vessels a boost, enhancing their flexibility and promoting better circulation throughout your body. This means improved blood flow, reduced risks of stroke, and a heart that’s singing with gratitude.

But hold on, there’s more to this chocolatey tale. Dark chocolate, with its rich and complex flavors, isn’t just a treat for your taste buds. It’s a powerhouse of stimulatory compounds that can rev up your energy levels and boost your performance.

What’s responsible for this delightful burst of energy, you may wonder? Well, it’s the dynamic duo of caffeine and theobromine that dance within each bite of dark chocolate. These compounds have been known to awaken your senses, sharpen your focus, and give you that extra kick to conquer your day.

Food For Runners – 18: Raw Milk

Raw milk boasts a bounty of muscle-healing proteins that can work wonders for your post-workout recovery. It’s like giving your muscles a superhero’s embrace, providing them with the building blocks they need to bounce back stronger and faster. With every glass, you’re nurturing your body from within, setting the stage for accelerated rejuvenation.

But that’s not all, my friends. Raw milk is a hydration hero, offering a refreshing dose of pure, thirst-quenching water with every sip. It’s like a cool, revitalizing waterfall cascading down your throat, replenishing your body’s fluid levels and keeping you well-hydrated. This natural hydration boost is a key ingredient in keeping you fueled and ready to conquer your day.

Let’s not forget about the essential nutrient that raw milk brings to the table: calcium. This mighty mineral is a champion when it comes to bone health, providing the foundation for strong and resilient skeletal structures. With each glass of raw milk, you’re giving your bones a loving embrace, ensuring they stay robust and ready for whatever challenges come your way. It’s like fortifying your body’s fortress, equipping yourself with the tools for long-lasting strength.

Now, here’s an intriguing twist. Did you know that enjoying a glass of raw milk around bedtime can work its magic while you sleep? Yes, you heard it right! Raw milk possesses a secret weapon in the form of slow-digesting casein proteins. These proteins ensure a gradual release of nutrients, creating a sense of sustained nourishment throughout the night. But that’s not all—raw milk has the power to enhance the release of sleep-promoting melatonin and serotonin, ushering you into a deeper and more restful slumber..

So, how much raw milk should you savor? Well, that depends on your personal preferences and needs. But let me offer a gentle suggestion: make it a daily ritual to indulge in at least one cup of this liquid gold. Give yourself the gift of nourishment and wellness, knowing that with each sip, you’re embracing the remarkable benefits that raw milk has to offer.

Food For Runners – 19: Spice

Studies have shown that capsaicin, the star of the chili pepper show, has the remarkable ability to curb your appetite and rev up your fat-burning furnace. It’s like having a personal trainer for your metabolism, pushing it to new heights and helping you shed those unwanted pounds. This magical substance has even found its way into weight loss supplements, solidifying its reputation as a secret weapon in the battle against excess fat.

But that’s not all. Let’s turn our attention to another spice that deserves a moment in the spotlight—black pepper. Beyond its role as a flavor enhancer, black pepper harbors a secret ingredient called piperine, a potent thermogenic compound that works wonders for your body.

Recent studies have revealed that piperine, with its remarkable thermogenic properties, can do more than just add a kick to your favorite dishes. It has the power to reduce inflammation and thwart the formation of new fat cells, a process known as adipogenesis. It’s like putting a roadblock in the way of excess fat, preventing it from taking up residence in your body. The result? A reduction in body fat, cholesterol levels, and waist size—truly a triumphant victory in your quest for a leaner, healthier you.

So, it’s time to embrace the spicy allure of red chili pepper and the remarkable benefits it brings to the table. Sprinkle it on your favorite meals, infuse it into your sauces, and let its fiery essence awaken your taste buds and supercharge your fat loss journey. Don’t be afraid to embrace the heat—it’s a small price to pay for the potential rewards that await.

Bonus Food: Whole Psyllium Husks

Whole psyllium husk may not be the most famous runner in the superfood race, but it certainly deserves a place at the starting line. If we consider its high fiber content, whole psyllium husk becomes an essential player for runners looking to maintain digestive health. 

This unassuming supplement works tirelessly to aid in regular bowel movements and can also help manage cholesterol levels. Additionally, the gel-forming fibers in whole psyllium husk are great at keeping hunger pangs at bay, providing a feeling of fullness that can assist with weight. 

Not only that, but whole psyllium husks are known to prevent colon cancer. That’s because a high-fiber diet protects against colon cancer in general, meaning whole psyllium husks can be a great ally in the fight. And if that wasn’t enough, whole psyllium husks can also reduce your risk of heart disease, hemorrhoids, high blood pressure, high blood pressure, high cholesterol, inflammatory bowel disease, irritable bowel syndrome, obesity, and so much more.

So next time you’re stocking up on pantry essentials, remember to reach for whole psyllium husk—the underdog that supports both your digestive well-being and your running performance

The Greatest 72 Running Tips Of All Time

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Looking for the best running tips on the web? Then you have come to the right place.

Whether you’re a beginner runner, a weekend warrior, or a seasoned athlete, the following running guidelines can help you improve your performance, prevent injury, and reach your fitness goals.

What’s not to like!

Let’s dive in.

  1. Dive in

To become a runner, you need to start running.

It’s that simple, period.  Accept the challenge and do your best—even if it scares the hell out of.

Think-in-Time,-not-Distance-runining

If you are a beginner runner, then you need to think in minutes, not miles.

Shoot for a 30-minute run while opting for the walk/run method.

Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante.

Run-and-Talk

To make sure that you are running at a comfortable pace, take the ‘run-talk’ test.

If you can keep a conversation going with your buddy while running without much trouble, then you are opting for the right beginner running pace.

Pick-the-Right-Pair

Yes, you can walk in your running shoes, but you just can’t run in your walking shoes, period.

So do yourself a solid and get the right pair.

Spend at least $50 on a good pair.

It should last you at least 500 miles.

Wiggle-Room

When purchasing a running shoe, make sure that they are wider and longer than your bigger foot—your dominant side.

Also, steer clear of pointed shoes and always seek the advice of a specialist when in doubt.

Get-Warmed-running

Breaking into a fast running pace is the recipe for premature fatigue, even injury.

As a result, start your runs right and do a warm-up.

I usually start my runs with a 5-minute jog.

If I feel any tightness or soreness in my muscles, then I gently stretch it away.

Cool-it-Down-running

Rushing back to the real world with too much gusto after a run is a big mistake.

Instead, invest time in a proper cool-down by taking at least  10 minutes to stretch, relax your body and contemplate on what you have just completed.

Listen-to-Your-Body

Keep a keen ear on how your body felt both during and after a run.

Doing so can help you avert trouble and can set you in the right direction toward achieving your running goals.

Try My Beginner Guide

If you’re looking for a simple guide on how to start running, lose weight, and stay injury free, then make sure to check out my Runners Blueprint System!

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style.

All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

 Click HERE to get started with The Runners Blueprint System today!

K.I.S.S-running

“keep it simple, stupid” should be your motto when it comes to training—whether you are prepping for your first 5K or about to compete in an ultra marathon adventure.

Build-the-Base-running

The right foundation can take you a long way.

After building it, then you can move on to adding hill reps, pace work, speedwork, and eventually race strategy.

Just be sure to have the right foundation first.

Step-Back

Building up mileage is not an upward straight arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

See-the-Big-Picture-running

Work on increasing your total body strength—especially the core. Work also on your mobility, flexibility and balance.

Think in wholesome terms and your fitness and health will be forever in your debt.

Shoot-for-10-Miles-running

Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble.

10 miles is the benchmark—you can always add more once you’ve built the lung power.

Embrace-Junk-Miles-running

Junk miles are not just junk.

Those slow miles done during warm-ups or recovery days play a vital role as well.

Junk miles can shed some serious calories and grant you the mind focus you need to work on improving your running form, plus other fitness and health benefits.

Open-mind-running

Just because you can run a 10-miler without breaking a sweat does not mean that you go can through a 8 X 400m on the track at a fast pace—unscathed.

That’s why you need to always keep a beginner mind when approaching a new running training method. Stay humble, and you’ll surely achieve progress.

Leave-the-Comfort-Zone

Doing all of your workouts in the comfort zone is comfortable, but it’ll not help you improve much.

That’s why you would need to step out of your comfort zone and embrace quality training.

You just need to find the sweet spot—challenging but healthy.

Quarter-Quality

If you run, let’s say 20 miles per week, then be sure to log at least 4 to 6 miles of quality miles.

These miles will boost your aerobic capacity and help you run faster, further with less fatigue.

Embrace-the-hills-running

Hills are runners’ worst nightmare, but they are exactly what the doctor ordered.

Hill work is the best form of resistance training that there is, and can also help you run faster and improve your running mechanics and form.

All this while lessening the risks of injury.

Fartlek-it-Up-running

Fartlek training is a less structured form of interval training that was developed in the 1930s.

It’s simple, start with a warm-up jog, run flat out, jog for recovery, then sprint again without following a strict distance recipe.

Sprint and jog on feel, not on benchmarks. Image

Keep-Track-running

Start a training log and keep track of your quantifiable gains (and losses).

This is the best way to shed light on darker aspects of your training so you can judge what needs to stay and/or to go.

Learn-From-Your-Mistakes-running

The best way to find what works the best for you can only happen through embracing the trial and error process.

Our mistakes show us the road to success, period.

Ignoring the feedback you get from your training is the biggest mistake you can ever make, so learn from it and make the right adjustments and you’ll improve.

Clone-Success-running

Success varies from one person to the next, and once you find what works the best for you, you need to keep it up by building a ritual around it.

Repeat it as habitually as possible until it’s a part of your training program.

You don’t need to reinvent the wheel.

Test-Yourself-running

To improve your running, you ought to measure it.

And the best way to do so is via regularly testing yourself.

Compete in races as part of a plan to test your fitness level, progression and race pace.

Do regular test runs to see if you are improving or slacking.

Additional resource – Guide to running lingo

Relax-Man-running

Keep your body fully relaxed throughout the running session.

Breathe deeply, keep your shoulders relaxed and let your jaw hang loose.

Don’t-Crush-the-Butterfly-running

Don’t clench your fists in a tight grip.

Instead, be sure that your fists are loose, thumbs gently resting on the fingers as if you were holding on a delicate butterfly in each palm.

Clenching builds unnecessary tension that leads to discomfort and energy waste.

Move-Your-Arms

From the looks of it, running is solely a lower body activity. But to get efficient with your running, your upper body can also be of help.

That’s why you ought to move your arms more—especially when trying to gain speed.

Just take a look at sprinters, and you’ll get the idea.

Seek-Advice-runningImproving your running style on your own has its limits. In fact, you would need to seek the advice of a specialist—such as a podiatrist or a coach—to help you nail down your running mechanics.

If you can’t afford a specialist, then rub shoulders with elite runners and learn the skill by osmosis.

Become-a-Morning-Runner According to study, those who exercise first thing in the morning tend to stay more consistent with their training programs than those who do it later on.

So, score high points in the consistency game and become an early morning runner.

Believe me; it’s like an addiction.

Once you taste the joys of the morning run, you’ll never be the same.

Lunchtime-Break-Run

If you are not a morning runner, then schedule your runs during your lunchtime breaks.

Noontime running is the perfect break from the workday, and can also ramp up your dose of Vitamin D—the daylight. Plus, it can also help you avoid eating a heavy lunch.

A-Short-Run-is-Better-than-None

If 20 minutes is all you have, then go for it.

A short run is better than none.

This also helps you ingrain the habit of exercising no matter how crazy and chaotic life can be.

Face-Traffic-running

Running against traffic can help you stay alerted and have your eyes opened on any danger you may face.

We all hear about the traffic statistics, so don’t let yourself be just another statistic.

Better safe than sorry.

Vary-Your-Routes-running

Sticking to the same running route is the recipe for boredom.

Instead, be sure to add variety to your training by changing up your running routes regularly.

This will not only help you outrun boredom, but it’s also good for injury prevention and developing proper running mechanics.

Right-Surface-running

Running on hard and uneven surfaces is a major cause of running injury.

So do your body (and knees) a solid and stick to softer surfaces whenever possible.

This can be hard living in urban areas where pavement surfaces are  the norm, but your best to run on proper surfaces.

Starts-in-the-Mind

Top athletes in all fields have a little trick they use to stay top of the game.

Hint: it’s in their heads.

Visualization techniques have the been the staple of mental training for decades, and you should be putting them to good use as well. .

Set-Goals-running

Goals provide clarity and direction.

Plus, they do your motivation wonders.

So set them right and update them regularly.

Better yet, sign up for a challenging race and set your training goals around it.

Additional Resource – Here’s how to protect yourself from dogs

Write-and-Rewrite-running-goals

Jotting down your goals on a piece of paper is a must, just don’t write them on stone.

Goals can vary according to your body’s response to training and your aspirations.

So make sure to rewrite and upgrade your goals whenever it’s necessary.

Plus, just the mere act of rewriting a goal can enforce it.

Stay-Realistic-running

Goals are key to success, but when you set unrealistic ones, you are setting the stage for disappointment, and failure and all the enthusiasm can turn into resentment.

That’s why you need to run your goals through a reality check.

Shoot for a reasonable goal and build on it.

Remember, you’ll never know what’s unrealistic until you try it.

Shutter-Excuses-running

Ask any person why they are not running—or not working out in general—and they’ll surely spit out a list of excuses.

I don’t have the time, I’m too old, I don’t know why and so on.

Iif you want to stay on the training track, you have to fight that allegedly logical voice that “manufactures” all that crap.

Find-your-Reasons-running

Why are you running? Come up with at least five reasons and keep them close to heart.

Buddy-Up-running

I owe my training consistency to a long list of running partners. Heck, I was dragged to running by my steadfast cousin.

You should be doing it too.

Instead of venturing down the running path on your own, try to schedule your runs with a training buddy, even a running group.

Do that, and consistency and motivation will come in handy.

Or-Join-a-Club-running

Peer pressure can do your motivation and consistency wonders.

This instinctive force is so powerful that you just can’t resist it, but you have to take the first step by joining a club or a running group.

It can bring out the best in you.

There are plenty of clubs out there, just pick the ones that feel right for you and are a match to your training goals and schedules.

Make-it-Fun-running

I love running because I can make it fun.

It’s like play for me.

Yes, of course, it can get serious when I’m prepping for a race or trying to break a personal record, but if it’s not fun, I wouldn’t be doing for long.

Fun is the road; fitness is merely the result.

But-Go-Solo-at-Other-Times

A training buddy can help you push the pace and stay consistent with your goals, but sometimes going solo is exactly what the doctor ordered.

Going solo is important especially if you are trying to recover from a hard run and don’t want to push the pace.

Going solo is also a great way to be alone with your thoughts on the road, just you and your legs pounding the pavement with no other worries.

Outrun-Boredom

Get out of a training running rut by injecting at least four 30-second pace pickups (not all-out-sprints) on your next 30-minute run.

This will not only help you dodge boredom, but also get your heart rate up and boost your performance.

Run-Naked

Well, not literally, unless you want to spend the night in jail.

Technology based performance tools—think heart monitors, chronometers, GPS tracking and the like—can surely help you improve your performance, but relying heavily on such tools can be counterproductive.

Sometime you ought to run with your imagination.

Run with yourself.

Run with no worry about performance and numbers.

Run naked.

Enjoy-the-Easy-Run

When doing easy runs, take the time to enjoy the scenery.

Smell the roses, breathe deeply, look over the horizon, ap

preciate the beauty that surrounds you, and remember to have fun.

Don’t get trapped in the training-is-everything mindset; otherwise, you’ll definitely get drained out.

Run-to-Music

I just couldn’t go for a run without my music on.

In fact, one of my major reasons to running is listening to music.

Running has become the activity I do just to listen to music. 

So use music to get your mental state up to the challenge.

Stay-in-the-Now

To keep running for the long haul, think in terms of the current moment.

Thinking about your past will make you feel guilty, and thinking about the future will invite worry.

The only moment is the now, and all change can only happen in the now.

Eat-Right-running

Runners of all creeds should follow a well-balanced diet.

Aim to eat about 70 percent carbs, 20 percent protein, and 10 percent fat.

Base your diet around carbohydrates such as rice, pasta, and potatoes since glycogen—a product of carbs—is a vital source of energy on the run.

You would also need the protein for rebuilding damaged muscle tissue and recovery.

Vary-Your-Eating-running

Make sure that you are getting the most bangs out of your diet choices by expanding your nutritional gamut and testing (and tasting) new food each week.

The more varied the colors, the better.

Just keep it healthy.

Water-it-On-running

If you are serious about making the most out of your runs, then hydrate.

Drink plenty of water throughout the day, and if you are planning for a long run, then take a bottle of water with you—this is especially true during summer time.

Don’t-Run-On-an-Empty-Stomach

Make pre-run meals a priority.

About one to two hours before a run, have a small meal to fill up your energy tanks.

Pick what you like; a sports drink, fruit smooth

ie, or even a small sandwich.

Fast,-Low-Fat-Fuel-running

Choose low-fat bars (less than 5 grams) and packing no more than 250 calories.

Gorging on energy bars will only make you fat, even compromise your running.

So be moderate. It’s energy on the go, not a holiday meal.

Post-Run-Eating-is-King

Eating during the recovery window—the hour following a run—is crucial for recovery and energy replenishment.

Choose a mix of carbs and protein to get the most results.

Something like a banana-milk-shake is ideal because it scores high on carbs—essential for replenishing the empty tanks—and protein—the recovery process.

Up-the-Multivitamin-running

Everyone needs a healthy dose of the multivitamins in their lives, but runners need even more thanks to the stresses of exercising.

The high impact nature of running can produce damaging free radicals and may even cause some harm to the red blood cells your feet—that why you would need the multivitamins to take care of the collateral damage.

Iron-as-Well

Iron deficiency can lead to fatigue and other serious health trouble.

The bad news is that runners are more prone to suffer from iron deficiency than the average person.

That’s why you ought to eat plenty of fish, dark meats, liver, eggs, beans, and nuts.

Check-the-Pulse

Overtraining can wreak havoc on performance and health.

But you can ward it off by keeping tabs on your normal heart rate.

If your morning pulse rate is higher than normal— 10 beats or more— then you haven’t recovered from the previous run.

Take time off or back off until it comes down to its regular rate.

Gradual-Progress-is-Key

Going too fast too soon increase your risk of injury and overtraining.

To ward off the trouble, adopt a progressive mindset.

Do as little as possible and build on that.

Think baby steps.

Walk before you run if you have to.

Harder-is-Not-Always-Better

The old motto of ‘no pain, no gain’ may sound tempting to follow, but it’s not always the safe approach when it comes to injury-free running.

Most of the time, pain is just pain and can be counter-productive.

Any one can train himself or herself into the ground.

You should always strive to “get fit without getting hurt”—That’s the motto.

Within-Posts-1---Copie

Building up mileage is not a straight upward arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Just-Move-On

Bad days, bad workouts, injuries, emotional sand pits and the likes are a part of the training life.

Expect them, and when they happen, be sure to get over them as soon as possible.

Allow yourself some time to stew over them, then just let go.

Wallowing in sorrow and self-pity will not get you where you want to go.

Go-Small-running

To train for the marathon, you won’t necessary need endless hours of training.

By running for about 45-minute two times a week, and by incrementally boosting the length of your the long run, you would be able to pull off the 26.2-miler beast.

Have-a-Limit-running

Marathon training can get you into the best cardio shape of your life, but you should learn when to stop.

That’s why you should never run for more than 3 hours straight in training.

Quality always defeats quantity, and marathon training is a fine example.

Be-Willing-to-Rest-running

During marathon training, pains and aches are bound to arise.

Overtraining and most marathon-related injuries can be prevented by just keeping a keen ear on your body and readjusting your training accordingly.

Marathon-Goal(s)-running

To get the most bangs out of your marathon race, don’t keep your eyes on just one goal—pulling it off in less than three hours for instance—but you should develop a range of goals so that can bolster your odds of success.

Taper-Right-running

A great taper period is what will make the difference between a great race and a disaster—especially if you have been putting the sweat in training.

As a result, gradually decrease your training volume in the three weeks before the big day.

Steady-and-Slow-Wins-the-Race

Don’t let race jitters highjack your running pace during the first miles—that can be hard to resist thanks to the race-day adrenaline rush.

Pick up your pace slowly and consciously hold yourself back during the early miles.

Move-On-running-tips

Once you finish a marathon race, take some time to take note of what went right and what was right down awful, then move on.

Just let it go and forget about your last marathon before you sign up for another.