In Part 4.5 and Part 4.6, we discussed running-specific strength training and running-specific drills, respectively. In this post, we will turn our attention to another important aspect of becoming a better runner: nutrition. We will discuss how to fuel your training, optimize recovery, and develop a race-day nutrition strategy that supports both performance and enjoyment of the sport.
In Part 3.6, we discussed diet and nutrition in detail. Much of that information was adopted from one of my favourite nutrition books, The New Rules of Marathon and Half-Marathon Nutrition by Matt Fitzgerald.
The core principles remain exactly the same:
- Eat mostly natural, minimally processed foods.
- Eat a wide variety of foods.
- Eat plenty of fruits and vegetables.
- Eat enough carbohydrates to support your training.
- Avoid excessive sugar and ultra-processed foods.
- Maintain a healthy body weight.
- Focus on consistency rather than perfection.
Nutrition for runners is not fundamentally different from nutrition for everyone else. The same principles of healthy eating still apply. I will not repeat everything from Part 3.6 here, so if you have not already read it, I encourage you to do so.
In this post, we will focus specifically on how nutrition relates to training, recovery, and racing.
Training Fat Metabolism
Recall from Part 4.0 that one of the most important adaptations for endurance runners is improving the body’s ability to burn fat as fuel.
Even relatively lean runners carry tens of thousands of calories of stored fat, while our glycogen stores are comparatively limited. One way to encourage the body to become more efficient at using fat is to occasionally perform easy runs in a fasted state. This is most commonly done first thing in the morning before breakfast.
I emphasize the word easy.
Fasted running should generally be limited to easy aerobic runs. Speed workouts, long runs, races, and other higher-intensity sessions should not be performed fasted. The goal is not to suffer or see how long you can go without eating. The goal is simply to provide the body with opportunities to rely more heavily on fat as a fuel source.
Personally, I perform all of my easy morning runs before breakfast. However, this is only one tool among many and is entirely optional.
Fuel the Work Required
One principle that I strongly believe in is:
Fuel the work required.
Easy runs generally require very little nutritional preparation. Most easy runs lasting less than one hour do not require fuelling or hydration during the run itself, and research has not shown meaningful performance benefits from doing so.
Speed workouts and long runs are different.
These workouts place much greater demands on the body and should be fueled appropriately. For harder workouts, I recommend consuming a meal at least two hours beforehand. This allows enough time for digestion while reducing the risk of gastrointestinal discomfort during exercise.
Many runners learn this lesson the hard way. Eating too close to a workout often results in cramping, bloating, nausea, or an urgent search for the nearest bathroom.
Fueling During the Run
Once a run extends beyond approximately one hour, intra-run fueling becomes increasingly important.
This can come from energy gels, gummies, sports drinks, carbohydrate drinks, or other easily digestible carbohydrate sources. Hydration should also be considered, particularly during warmer weather or longer sessions.
The longer the run becomes, the more important fueling becomes. For many runners, proper fueling is the difference between finishing strong and completely falling apart during the latter stages of a run.
As a rough starting point, most runners will benefit from consuming carbohydrates every 20 to 40 minutes during longer runs and races. However, the exact amount varies considerably between individuals.
Recovery Nutrition
You do not become fitter during training.
You become fitter while recovering from training.
After a run, particularly a hard workout or long run, I focus on replenishing carbohydrates, protein, and electrolytes. Carbohydrates help restore glycogen stores, protein supports muscle repair and adaptation, and electrolytes help replace minerals lost through sweat.
Personally, I estimate the calories burned during a workout and aim to consume approximately the same amount afterward. This is not an exact science, but it provides a reasonable starting point for recovery and helps ensure that I am adequately fueling adaptation.
The goal is not to erase the workout. The goal is to provide the body with the resources it needs to rebuild stronger than before.
Long Runs Are Nutrition Practice
Many runners think long runs are only for training the legs. In reality, long runs are also opportunities to train the stomach.
For races expected to last less than one hour, fueling during the race is generally unnecessary. Most runners have sufficient glycogen stores to complete these events without needing additional calories.
However, once a race extends beyond approximately one hour, regular carbohydrate intake becomes increasingly important. This is usually accomplished through energy gels, gummies, sports drinks, or other carbohydrate-containing products.
One important lesson that every experienced runner eventually learns is that the stomach needs to be trained just like the legs, lungs, and heart.
Most people who have never practiced eating during exercise will initially find it uncomfortable. The faster you run, the more difficult it becomes for the stomach to tolerate food and fluids. Some runners can comfortably consume large amounts of carbohydrates during a race, while others struggle with even small amounts. Everyone’s glucose tolerance during exercise is different.
For this reason, long runs are the perfect opportunity to experiment with fueling products, hydration strategies, electrolyte replacement, and timing. Every long run should be viewed as a dress rehearsal for race day.
This leads to one of the most important rules in endurance sports:
Nothing new on race day.
Do not try a new gel, sports drink, energy chew, electrolyte supplement, breakfast, or hydration strategy for the first time during a race. If a nutrition plan has not been tested successfully during training, race day is not the time to experiment.
The goal is to arrive at the starting line knowing exactly what you will eat, when you will eat it, how much fluid you will consume, and how your body will respond. Race day should be about executing the plan, not creating one.
Carb Loading
For longer races such as half marathons and marathons, carbohydrate loading can be beneficial.
The purpose of carb loading is to maximize glycogen stores before race day. Most recreational runners do not need elaborate carb-loading protocols. Generally, increasing carbohydrate intake for one to three days before the race while simultaneously reducing training volume is sufficient.
This does not mean eating an entire pizza the night before your race.
It means gradually increasing carbohydrate intake so that you start the race with full glycogen stores. Done properly, carb loading can significantly improve endurance performance during longer events.
Hydration and Electrolytes
Hydration requirements vary tremendously between individuals.
Some runners barely sweat. Others can lose several litres of fluid per hour. Similarly, some runners lose very little sodium through sweat, while others are what we call “salty sweaters” and may notice white salt stains on their clothing after a run.
This means there is no universal hydration plan that works for everyone. There are tests available for salt loss rate.
Hydration needs depend on body size, running pace, temperature, humidity, sweat rate, and sweat sodium concentration. For most easy runs under one hour, hydration during the run is usually unnecessary. For longer runs and races, hydration becomes increasingly important.
Electrolyte-containing drinks may be useful during prolonged exercise, particularly in hot weather or for runners with high sweat rates. For me, I use salt tablets. The key is to practice your hydration strategy during training so that you understand what works best for your body before race day arrives.
Final Thoughts
Running nutrition does not need to be complicated.
- Eat a healthy, balanced diet
- Fuel the work required.
- Train your fat metabolism with occasional easy fasted runs.
- Practice your race nutrition during long runs.
- Recover properly after hard workouts and long runs.
- Stay hydrated and replace electrolytes when needed.
- Nothing new on race day.
Most importantly, remember that there is no perfect nutrition plan. The best nutrition strategy is the one that works for you, is sustainable, and allows you to train consistently.
If there is one takeaway from this post, it is this:
Fuel the work required.
Train low when appropriate. Train high when necessary. Practice your race nutrition before race day. Recovery is part of training.
In Part 4.8, we will explore a topic that is just as important as training itself: Rest, Repair, and Recovery. While training provides the stimulus for improvement, it is during recovery that the body adapts, rebuilds, and ultimately becomes stronger.
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