Every runner has their own approach to pre-race nutrition, but getting it right is essential for race-day performance. If you're unsure about how to fuel up, this guide will help you navigate the process.
For runners, getting miles in is essential, but fueling your body is just as critical for peak performance. Whether you hit the pavement in the morning or after a long day, the timing and type of food you consume can make or break your run. So, when is the best time to eat—before or after a workout?
When runners think of nutrition, they often focus on carbohydrates, protein, and hydration. However, vitamins play an equally important role in boosting performance and aiding recovery, and one vitamin that often gets overlooked is vitamin E. This fat-soluble powerhouse is essential for cardiovascular health, recovery, and protecting your muscles from the oxidative stress caused by intense training.
Snacking doesn’t have to be a guilty pleasure—it can be a critical tool for runners to optimize performance and recovery. When done thoughtfully, snacks provide essential nutrients to power through runs and aid in muscle repair post-exercise. According to sports nutritionist Heidi Skolnik, “Mindful snacking plays a key role in daily nutrition, helping manage hunger and boost performance.”
A wealth of research has already established the health dangers of processed meats and added sugars. For years, the World Health Organization has linked processed meat consumption with colorectal cancer, while studies have connected high sugar intake to an increased risk of heart disease. What’s less common, however, is data showing how much longer you might live if you cut these foods out of your diet.
Running isn't always about pushing through nonstop. Sometimes, the best way to the finish line is to take a break. Enter the run/walk method—a strategy that involves adding planned walk breaks to your runs. This approach can help you fight off fatigue, improve your race times, and even unlock distances you never thought possible.
Plantar fasciitis is a prevalent overuse injury, particularly among runners, characterized by the irritation, inflammation, or tearing of the plantar fascia due to repetitive stress. According to Dr. Mireille Blanchette, a triple board-certified podiatrist and owner of Comprehensive Foot and Ankle Care, “It’s basically like a rubber band that prevents your foot from collapsing.” This condition is often exacerbated by factors such as excessive pronation, flat or high-arched feet, tight Achilles tendons, inappropriate training shoes, and training errors. Whether you suffer from plantar fasciitis or know someone else who does, a good pair of shoes can help mitigate symptoms and discomfort.
After a run, have you noticed a thin film of salt on your skin? This salty residue is a sign that your body is losing electrolytes through sweat. Sweat contains a blend of electrolytes, vital for maintaining fluid balance and muscle function. Jonathan Toker, Ph.D., an organic chemist and elite trail runner who founded SaltStick, explains, "Electrolytes are ions that conduct electrical activity and are essential for maintaining proper fluid balance and muscle function."
Magnesium might not be the first nutrient that comes to mind when considering a healthy diet, but ensuring an adequate intake of magnesium-rich foods is vital for optimal health. This is particularly important for runners, who may require higher amounts of magnesium than the general population.
The realm of diet trends is ever-expanding, with each new fad promising enhanced health and wellness. One such trend, the alkaline diet, suggests that prioritizing alkaline foods over those that produce acid can improve your body’s pH balance, potentially aiding in weight management, boosting energy levels, and even combating diseases like cancer. But how credible are these claims? Let’s explore the principles of the alkaline diet and evaluate its potential benefits.
