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The Hills and Hurdles of Nutrition in Running

The field went in and out, up and down, blurry waves in my line of sight. As the drill

leader yelled out the next drill, everyone started moving, but I was stuck. A black hole was

coming down on me, and I strained to see.

“Coach Ruth, I cannot see!” I exclaimed when she walked over, confused at why I was

not moving with the rest of the team. I blindly felt my way through the fence of the track and

stood for a few moments to get my vision back. When the black fuzz had finally pulled back

enough for me to find my way through the gates and to Sports Medicine, it felt like a lifetime had

passed.

“Iron Deficiency Anemia” read the blood test results. Great, this was just what I needed

at the start of the cross country season, I thought to myself, just what I needed. I was pulled out

of my sport, pulled out of my only release after a long day, and forced to look deeper into my

nutrition habits in order to make a comeback. I knew I had to make a change in order to get back

to running because I was tired of feeling so exhausted that I could not even focus on school. I

was tired of zoning out during conversations. Most of all, I was tired of feeling so drained after

the school day that I could not even perform at cross country practices or races. It was then that I

realized my nutrition directly impacted how I was feeling while running. I learned that nutrition

and day-to-day activities were interconnected, even more so with running and activity levels.

Specifically, I learned that nutrition is not about strict food guidelines, rather, it is about adding

foods with specific nutrients for your needs.

By fueling properly and focusing on my iron intake, I was able to make a strong

comeback at the end of my cross country season. I felt like I was on cloud nine while running,

and did not feel like I was being dragged down from behind anymore. One of the largest things

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that changed for me in between the drastic change in how I felt and the times of my races, was

nutrition. Eating enough, focusing on incorporating important nutrients, and timing pre-race

meals and post-race snacks shifted my performance incredibly. This grew my interest in

nutrition, and since my junior year, I have been researching nutrition in running. In my case, I

had to learn the hard way before looking into my nutrition, but if it was not for the hard way, I

would not have grown the passion I have for nutrition, and I would not be able to educate others

on the importance of fueling properly. This leads me to my question: How can proper nutrition

information for runners change their performance to best support their training plan and

long-term goals?

An aspect that falls through the cracks often for runners, is nutrition. It is therefore vital

for runners to be educated on general nutrition so they have more of a chance to thrive in

workouts and races. Registered Dietitian Shelby Eidel writes that in general:

...individuals may have different optimal balances, but…people who include running or

jogging as part of their fitness regimen should get 60% to 70% of their calories from

carbohydrates, with lean protein and healthy fats each accounting for 15% to 20% of their

remaining calories…Here’s why: Running uses both glucose in the blood and your stores

of glycogen. Glucose is the form of sugar that circulates in the bloodstream, and

glycogen…is the sugar stored in your liver and muscles that acts as the primary fuel for

endurance exercise.

Evidently, these general nutrition facts get runners thinking about how they are

incorporating different nutrients and foods to fuel their optimal performance. Though this

information is a basic guideline that is not one size fits all, it gives runners general ideas of how

they should be fueling for their sport if they do not have prior nutrition knowledge. Especially

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when races are involved, nutrition is important: “..The foundation for any athletic training

program is a proper diet that strategically benefits your joints, muscles and bones — which helps

improve performance and reduces risk for injury” (Nutrition Plan: Fueling Long Distance Runs).

This shows how nutrition is essential when running. Whether a runner is training for an

upcoming race or getting ready for a workout, they should be mindful of nutrition so they can

feel their best during their run. Another building block of nutrition is protein: “When you run, a

lot of strain is placed on your body. After training, protein helps your body bounce back and gain

lean muscle mass. Aim to consume approximately 15% of your daily calories in lean proteins”

(Nutrition Plan: Fueling Long Distance Runs). There is a large focus on getting enough

carbohydrates in running, however, protein is another major component that runners need in

addition to carbohydrates. Without an adequate amount of carbohydrates and protein, runners

will not be abe to get everything they want out of a run. Some examples of carbohydrates that

can be helpful to include into a runner’s nutrition plan are: grains, rice, potatoes, oats, and bread.

Similarly, whole food proteins can help a runner fuel their workouts. Examples of proteins

include: high quality meats, fish, eggs, dairy products, tofu, tempeh, beans and legumes.

According to Registered Sports Dietitian Kate Patton, “With the right combination of protein and

carbohydrates, your diet will be optimized for strength and endurance during your running

routine” (Runners, Here's How to Fuel). From what multiple accounts have gathered, it is clear

that protein and carbohydrates play a vital role in a runner’s nutrition plan. But what about fat?

Well, the historically demonized macronutrient is actually crucial for athletes in endurance sports

like running: “Fat is a valuable metabolic fuel for muscles during endurance exercise and

performs many important functions in the body” (Dietary Fat). Therefore, fat is stored fuel that

helps athletes reach their endurance potential after their quick sources of energy, like

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carbohydrates, wear off. Fat sources that could be useful for runners to include into their

nutrition plan are: seeds, nuts, cheeses, avocado, omega-3’s (commonly found in fish and some

seeds), and high quality oils and butter. With this in mind, there is also room for ice cream, baked

goods, and other treats, as long as nutrient needs are met along with the fun foods. Overall, with

gaining this general information on the major macronutrients, it is clear that runners need a mix

of everything, with an emphasis on carbohydrates because they convert into energy at a faster

rate.

While many focus on food when getting ready for a run or a race, hydration seems to get

left in the dust. It may seem forgettable, but it should never be forgotten because it is linked

closely to nutrition. There are symptoms one may feel from under-fueling that are also linked to

dehydration symptoms. The book, Essential Sports Nutrition, brings all aspects of nutrition and

sports and brings them together. The author states that by drinking enough water while

exercising, “you can minimize dehydration and optimize the sweat response. Fluid also helps

control core body temperature, aids in digestion, and reduces cardiovascular stress. Although

dehydration may not always immediately impair performance, it will eventually reduce aerobic

endurance.” (Sumbal 6). The author, Marni Sumbal, is a Registered Dietitian and a Board

Certified Specialist in Sports Dietetics. This shows how qualified she is to give athletes this

information, and she highlights proper hydration along with proper nutrition to aid performance.

She stresses the importance of athletes drinking enough water during the day and in between

workout sets to hydrate adequately for performance (Sumbal 6). Running puts a lot of stress on

the body, and the combination of running and being dehydrated is not a good mix. For a more

specific example of how much water and electrolytes one should be drinking before a race, here

is about how much water a runner should drink before a marathon: “A couple [of] hours before

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the race, aim for 16-32 oz of fluid. Then 1 hour before start time, drink 8-12 oz of an electrolyte

drink (Nuun, Gatorade, Powerade…). This will keep your core temperature down and help your

body temperature to stabilize during the race” (Brown). While this explains how to hydrate for

marathons, this information is useful in terms of any race when running any race or a hard

workout. It is clear that electrolytes are important for hydration in runners, and without them,

health concerns would be more likely. For example, electrolytes aid in the prevention of

hyponytremia in endurance athletes. Hyponatremia occurs when the level of sodium in the blood

is too low, and the multitude of possible symptoms can include blurry vision or headaches.

Without replenishing sodium, which is found in electrolyte drinks and food, a runner could be at

risk for hyponatremia: “The use of isotonic beverages comprised of sodium, glucose, and

potassium has been shown to help athletes better maintain their serum sodium levels and prevent

hyponatremia” (Degen). Isotonic beverages, also known as beverages containing electrolytes,

help endurance athlete’s bodies maintain equilibrium with all of the extra work they are doing.

This further explains that hydration and electrolytes are important before, during, or after a hard

effort, whether that is in a workout or a race. Evidently, runners need to make sure they are

hydrated in order to feel good during their race or workout, and ultimately decrease the risk of

health issues. Taking the topic of hydration further, in my interview with mentor Megan Stern,

Holistic Nutritionist, and Supplement Specialist, she too, stresses the importance of electrolytes

and hydrating when it comes to running. Specific to younger high school runners, she stated that:

“...if it is a younger athlete, I would say that they absolutely need to focus on protein and

electrolytes. Before a run or a meet.” This shows the interconnection between nutrition and

hydration. Megan Stern has done plentiful research on nutrition and supplementation for nutrient

deficiencies, and she is a runner herself. She explains that it is important for runners, especially

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younger runners to get in a meal with protein a few hours before a run or a race while focusing

on getting in some electrolytes to stay hydrated. This correlates with previous research because

the importance and integration of water and electrolytes into a balanced diet with nutritious

meals and snacks, can all boost how an athlete feels, limit the risk of health issues, and increase

endurance in their sport.

There has been a history of under-fueling in running, which has a major impact on how a

runner can perform, let alone their health. This thread is especially common in women runners

because studies have shown that they have the “...tendency to overdo the running while not

eating enough…and this can have an effect on health if they do not adequately replenish lost

vitamins and minerals in their diet” (Eidel). Unfortunately, there is a high number of athletes,

especially runners, who are not eating enough. This can be detrimental to mental and physical

health, and performance can suffer in response to these things. Think of it this way, “just as

gasoline powers a car, food powers your runs. The right kind of fuel will help your engine run

strong as you log your miles. The wrong fuel can hold you back, either through slower times or

digestive distress” (Miller). This explains that food powers a runner’s workouts and races. It is

extremely difficult to run and feel good while doing it if an athlete is not fueling enough, or

forgetting to think about how different foods will make them feel. Furthermore, there are certain

foods that can make runners feel worse while running, and it is important to find a balance so

that they are hitting nutritional needs to feel best while running. Many aspects of this topic are

shown in my second interview with Coach Ruth Seabrook, my cross country and long-distance

track and field coach, who had a lot to share:

The focus on nutrition…can be one or two things. It can be really good…because they've

identified an issue... If they become focused on nutrition because, and here's the catch

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with running: you don't always get better the harder you work and there's a frustrating

point in people's training where they're plateauing. So often people will switch to

nutrition in a slightly unhealthy way because it's controlled.

This interview excerpt ties to the fact that food fuels workouts and races. Aspiring

athletes cannot expect to feel great during their runs if they are not giving their bodies enough

calories and enough nutrient-dense calories, at that. Many runners strive to eat less calories and

eat “perfectly,” but really, this is detrimental to their health. It is true that the amount of food

matters, but after focusing on that, it is important to look at the quality and how that is impacting

how one feels while running. Balance is key when it comes to nutrition and running.

The timing of snacks and meals has a larger impact on running than one would expect.

Pre-race nutrition and post-race nutrition and the timing of fueling in accordance to a workout or

a race is intricate, yet a crucial detail in having a successful race without digestive distress.

According to Registered Dietitian, Reilly Brown, a general guideline for eating before a race is

that: “your meal should…be low in fiber. It takes the body longer to digest fiber which may

cause bloating and discomfort while running. Prioritize plain foods; no surprises or exotic foods.

If you’ve never had breakfast tacos, before a race is not the best time to try them.” There is truth

in this statement, because, as a runner, there are many times that trial and error ends up in error,

especially when looking at nutrition. Before a race, a runner should generally follow the

guidelines above if they want to have a successful race that does not make them feel horrible. On

the other hand, post-race nutrition is essential for recovery. It is common for runners to not feel

very hungry after a race, however, it can be helpful to break up the timing of food post-race to

make sure caloric needs are being reached. For example, a runner could have a pouch of apple

sauce, trail mix, protein bar, or smoothie in a smaller time window after their race, and then:

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“preferably consume a full meal within 2 hours. This meal should have a 4:1 ratio of

carbohydrates to protein. The combination of lean protein and complex carbohydrates promotes

muscle recovery” (Brown). This shows the importance of getting in a snack and a full meal

within a few hours of a hard running effort. This way, the runner can maximize recovery so they

are able to feel energized and not too worn out the following day. Something to keep in mind

with the timing of nutrition when looking at a workout or race schedule, is that practicing with

certain meals before workouts and seeing what feels the best for an upcoming race is helpful:

“you can gently practice your pre-race routines. Pre Race dinner and pre race breakfast are good

options to consistently practice throughout training” (Turner). Tying this back to the research, the

timing of getting in proper nutrition as an athlete matters heavily in accordance to racing. A

runner may be eating a pre-race meal that has all the important components, but they could be

eating it too close to their race, which could cause gastrointestinal distress. On the other hand, a

runner could have a great race and fuel properly before, but not get in a good recovery snack or

meal quickly enough after the workout, with a balance of protein, carbohydrates, and healthy

fats, which could, in turn, impact how they feel the following day. Timing is everything.

Runners may start benefiting from focusing on nutrition, however, there can be

downsides to focusing too much on nutrition if there are obsessive behaviors. Additionally, there

are certain nutrients that are vital that they could be neglecting, whether it is unintentional or

intentional. When it comes to micronutrients, there are many that runners rely on, but many

times do not know they have a deficiency until they start having difficulties or symptoms.

According to the National Library of Medicine, “there are no specific athletic micronutrient

guidelines, but testing should be considered for athletes with deficiency or injury. Also, some

athletes who eliminate certain whole food groups (eg, vegetarian) may need to supplement their

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diet to avoid deficiencies” (Bytomski). This shows that while macronutrients are important to

focus on for balanced nutrition, micronutrients are also crucial, and more difficult to understand.

To make sure there are no micronutrient deficiencies, talk to a doctor. Another thing runners can

do when it comes to including a variety of micronutrients is to try a variety of foods and keep the

meal and snack rotation fresh. This can introduce different nutrients so the athlete can have a

well-rounded diet. On the other hand, when runners start getting into nutrition, there could be

some obsessive behaviors that result. Life is full of unknowns, and nutrition is often seen as

something that can be controlled: “It can be difficult for an athlete to navigate all the various “fad

diets” and “healthy” choices...Athletes…need to be educated on the detrimental effects of rapid

weight loss strategies…[like] hypohydration and loss of glycogen stores and/or lean muscle

mass” (Bytomski). This is worrisome because there is so much nutrition advice out there, and

many runners go down the rabbit hole of trying to make everything “perfect” which can have

negative health effects. While many try to control everything they are eating, this can be

detrimental and linked to micronutrient deficiencies, which are dangerous especially at a high

activity level. Lastly, something that can help runners avoid potentially obsessive behaviors

toward nutrition, is coming at it from a gentle perspective. For example, runners should take time

to determine what their body needs and make a nutrition plan based on their preferences,

digestive feedback, and available options (Turner). Over-obsessive thoughts about nutrition can

potentially lead to nutrient deficiencies or health problems, which can make an athlete feel worse

and have lower energy levels to perform at the rate they are used to. Taking into account all of

the vital aspects of nutrition, runners should approach the topic after gaining background

knowledge, while also bringing awareness to their own body’s needs, so they can put together a

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plan that they can comfortably follow without strict rules or restrictions, because balance in

nutrition as an athlete is extremely important.

Overall, there is more to nutrition than just the basics. There is so much for a runner to

consider for planning pre-race meals and snacks to post-race meals and snacks. There are certain

nutrients that runners need, and micronutrients that are vital but often forgotten. There is also a

wide array of false information moving around all the time that runners have to navigate. The

best thing for a runner to do is to take all nutrition information they have found with a grain of

salt, and to look for information from reliable sources. Steps runners can take to increase their

performance is to make a nutrition plan that works for them, including the aspects of timing,

hydration, and their training plan, because everyone has different needs. In conclusion, runners

truly can benefit from proper nutrition if they take each of the previous elements into

consideration. The reason why it is so important to make sure athletes in running are well

educated on nutrition is because it can impact their health, performance, and how they feel in the

day-today and during training. Admittedly, this is easier said than done because there is a myriad

of false nutrition information out there that can be harmful to runners. There are countless diets

that can create damage, as well as conflicting information everywhere from influencers online, to

famous people who claim to focus on “wellness” yet have no real base in nutrition science. If

runners take the time to find quality nutrition information, this can aid them in their journey to

best nourish themselves, and feel their best while running. If proper nutrition information gets

spread from nutrition professionals and reaches the people who need it, the history of

under-fueling in running can be left in the past. This way, runners can focus on repairing their

futures by nourishing their bodies with all foods to make them feel energized and to promote

improvements in their sport.

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Works Cited

Brown, Reilly. “Pre/Post-Race Nutrition for the Runner " Evolution.” Evolution Physical

Therapy, 11 July 2022,

https://www.evolutionphysicaltherapy.com/post/pre-post-race-nutrition-for-the-runner/.

Bytomski, Jeffrey R. “Fueling for Performance.” Sports Health, U.S. National Library of

Medicine, 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5753973/.

Degen, Hannah E. “Using Gatorade® to Control Serum Sodium Levels of Patients with

Hyponatremia.” Northern Illinois University Huskie Commons, Northern Illinois

University, 2016,

https://huskiecommons.lib.niu.edu/allgraduate-thesesdissertations/6593/.

“Dietary Fat.” U.S. Anti-Doping Agency (USADA), U.S. Anti-Doping Agency, 7 Apr. 2023,

https://www.usada.org/athletes/substances/nutrition/fat/#:~:text=Fat%20as%20Fuel%20

%2D%20Fat%20Intake,of%20energy%20needed%20for%20speed.

Eidel, Shelby. “Runner's Diet.” Johns Hopkins Medicine, The Johns Hopkins University, The

Johns Hopkins Hospital, and Johns Hopkins Health System, 2023,

https://www.hopkinsmedicine.org/health/wellness-and-prevention/runners-diet#:~:text=F

oods%20for%20Runners%20and%20Joggers&text=Fruit%20and%20vegetables%2

0for%20vitamins,grain%20breads%2Fpastas%20and%20oatmeal.

Miller, Jen A. “How to Feed a Runner.” The New York Times, The New York Times,

https://www.nytimes.com/guides/well/healthy-eating-for-runners.

“Nutrition Plan: Fueling Long Distance Runs.” Penn Medicine, The Trustees of the University of

Pennsylvania, 27 Jan. 2021,

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https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/fe

bruary/nutrition-plan-fueling-long-distance-runs.

“Runners, Here's How to Fuel Up and Stay Hydrated.” Cleveland Clinic, Cleveland Clinic, 17

June 2021, https://health.clevelandclinic.org/joggers-eat-drink-and-be-healthy/.

Seabrook, Ruth. Personal Interview. 28 February 2023.

Stern, Megan. Personal Interview. 8 March 2023.

Sumbal, Marni. Essential Sports Nutrition: A Guide to Optimal Performance for Every Active

Person. Rockbridge Press, 2018.

Turner, Sarah. “Despite Months of Training, Many Runners Fall Short on Race Day Due to Their

Prerace Nutrition.” Runner's World, Runner's World, 10 Aug. 2022,

https://www.runnersworld.com/nutrition-weight-loss/a20856013/6-simple-tips-for-fuelin

g-before-and-during-a-race/.

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