By David Freeze
Quick Primer on Nutrition and Upcoming Races
I have been teaching group classes for runners for over 20 years, and have been coaching, helping and encouraging individuals on their own journey for more than twice that. When I first thought of running, the actual day itself was after a double thumping, two lost games and a fast exit from a fall softball tournament. I was the only one home that Saturday afternoon and had plenty of time to assess what would make things better. I looked at some extra pounds and decided to get busy exercising, hoping to get in better shape. I tried some things, a stationary bike and some weightlifting, and decided to take hold of my diet. With only minimal success after a month or so, I did see the New York City Marathon on TV and motivated myself to get out the door for the very first mile run, the first of over 102,000.
I knew little about the basics of running nutrition. You’re putting in the miles, showing up consistently, doing the hard work. But something feels off: Low energy, legs feel flat, recovery takes forever, and your long runs feel harder than they should.
So, we start asking a few questions, and it often comes back to one simple thing. You’re not fueling enough! As a runner training for longer distances, you’ve got two jobs when it comes to nutrition. You need to fuel your life, your basic metabolic rate and the calories your body needs just to exist.
Then you have to fuel your training, everything you’re doing on top of that basic rate including easy runs, workouts, long runs, strength work, and generally a more active lifestyle. Your body might need 1,800–2,400 calories/day just to function. Add a long run and then that’s another 800–1,500+ calories. Now you’re easily in the 3,000+ calorie range, and shockingly, most runners are not aware of that!
When your nutrition doesn’t match your training, it shows up fast:
- Long runs feel harder than they should
- You’re dragging through workouts
- Recovery is slow
- You’re constantly sore or tired
This isn’t a toughness issue, it’s a fueling issue. Your #1 goal is now suddenly fueling performance. You don’t need to be perfect, but you do need to fuel intentionally. On easy days, don’t stress too much, just eat normally and stay hydrated.
On workout or long run days, you have to get it right. Three hours before the run, eat easy to digest carbs. Keep the protein light, at less than 15% of your normal daily amount, and always pre-run fat intake should be low. Good examples include a bagel with peanut butter, banana and honey, and then maybe add oatmeal. Always eat what your body knows how to use. Carbs are the engine your body runs on, especially for longer runs. Better choices are rice, potatoes, oats, bread (sourdough and whole wheat) and as always, plenty of fruit. Skip the highly processed cereals and sugar foods.
Then most runners don’t get enough protein, but it should all be post-run. Contrary to some fads, protein isn’t about fueling your run, it’s about recovering from it. Your goal is about 0.8-1.0 gram per body weight per day, so if you are 160 pounds, you are aiming for 130-160 grams per day. Protein improves muscle repair, aids quick recovery and increases your ability to increase your training volume. Best sources are chicken, fish, lean beef, eggs, dairy, beans and legumes. Most of the time on food choices, simpler is better. A potato or banana beats a packaged snack.
We only have two races locally for June. The first is the Myles for a Mission 5K and Fun Run, again to be held at Grace Lutheran Church at 8am on June 13th. Myles drowned in a tragic local accident and all proceeds pay for youth survival swimming lessons.
Then on June 27th, at Shiloh Reformed Church in Faith, is the Run for Missions 5K and Fun Run. Start time is also 8am and all proceeds benefit the church’s mission trips.
Look for these and other upcoming events at www.salisburyrowanrunners.org
