Marathon Mondays: Plan Your Running Diet

Runners hit their ‘wall’ mostly due to physiological and psychological reasons. A big part is played by nutrition. Eating right is about 50% of making to the finish line. If you’re not consciously taking in complex healthy carbohydrates and lean proteins, you’re in for it. If you’re consuming a lot of simple carbs like confectioneries and fast food on a regular basis, it’d be difficult for your body to find the fuel to sustain itself in a long-distance run.

Most amateur runners start loading up on foods high on carbohydrate a week before the run or a couple of days before. But without proper nutrition and the intake of specifically complex carbs that store and release energy over time, you’ll find your pace slowing down soon after the halfway markIf you’re planning on running a marathon, you need a diet that builds and stores pockets of energy in your body and that’ll go a long way in the second half of your marathon run and will help you maintain your pace even as you hit the last five miles of the marathon.

Running Diet: Food

Thankfully running diet follows a simple principle: lots of healthy, leafy fruits and vegetables, lean meats, nuts and seeds, whole grain products and fish. Running, even while you’re practicing and prepping for the marathon, will lead to a boost in metabolism. But, if you fill yourself up with quick snacks and fatty foods, your each run will become more difficult.

Processed and packed fatty food only has simple carbohydrates in them, they release all the energy in one quick burst, that will last you for some time in the first half but leave you dead, without any energy once it’s used up. Veggies and fruits, nuts and whole grain, lean meat, dairy and fish are all sources of proteins and complex carbs which release energy over time and store it for future use- seeing you through the second half and more.

Relying on fast and unhealthy food may also lead to weight gain. Weight gain can impact your running stats in a big way if you’re in the middle of practice. It takes more energy to pull more weight as you run and you may find yourself sweating at a pace lower than before.

Avoid all that by sticking to a simple vegetables on the side with some meat or whole grain bread meals. Whole grain pasta and sauces add a good twist. Stock up on eggs, almonds, bananas and oranges- they’re a good combination of proteins, vitamins, anti-oxidants and complex carbohydrates.

But, if you love your fats food, feel free to cheat once in two weeks or a month. As a runner you’re allowed a portion of dark chocolate every day, to keep your sweet tooth happy. Dark chocolate is the best anti-oxidant around and is great for heart health, when consumed in moderation. A couple of cubes daily or a small bar is a great addition to your diet!

Running Diet: Hydration

Its good practice to keep yourself hydrated properly even on days when you don’t have practice runs. We love drinking coconut water and beet juice is an old runner’s favorite. Avoid energy drinks if you can.

Make sure you carry a 500 ml water bottle around with you and re-fill it at least 5 times. Drink up that bottle after every meal.