ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Tips For A Runner's Diet

Updated on January 28, 2014
Wolfy profile image

Kate is a mother of two and a former registered nurse (RN). She has a Bachelor of Science degree in biology from Sonoma State University.

Beginning a running program or continuing to improve on mileage and time is a great way to improve cardiovascular health and energy levels. Running helps respiratory capacity and prevents both bone and muscle loss. Unfortunately, running is not a magic cure all for weight loss. Even with a regimented running program, losing weight will still require dedication. This includes your diet. Done right, your diet can assist you in losing weight or quickly gaining muscle.

Avoid Overeating

The calorie burning benefits of running are well known but many runners make the mistake of overestimating the amount of calories they burned during their workout. An extra serving of potatoes with dinner or dessert seems like small reward for the time spent pounding the pavement but those calories can quickly add up, negating the weight loss benefits of the run. Keeping a food journal can help determine whether extra calories are being consumed during run days.

Eat More Protein

Running expends a lot of energy. Proteins are fuel for the muscles and feeding them will improve running times and help reduce muscle soreness. Eating healthy proteins like eggs, nuts, beans, and meats will also reduce the urge to overeat. Suppressing hunger while feeding your muscles is essential to losing weight and improving running times.

Eat To Run

Though it may seem counterintuitive, eating can help weight loss and improve running. Fueling up for a run with an enriched carbohydrate for a short-term energy boost will improve run times and energy during the workout. Eating healthy fats and proteins will keep hunger at bay. Create a healthy diet that supplements the type of running program being used.

Eat Food

Too much of today's diet is centered around processed, chemically laden food. Simplifying the diet down to natural foods, such as fruits, vegetables, legumes, nuts, and meat can assist in weight loss and enhance running ability. Cut out or severely limit processed faux-food.

Hydrate

Running may burn calories but it also burns off water. Sweating is the sign of a tough workout but it's important to replenish that lost water throughout the day. Drinking a glass of water before and after a workout will prevent immediate dehydration. Drinking water throughout the day will keep hunger at bay and prevents heatstroke on sunny days. While every set of diet tips talks about the importance of hydration, for runners it's particularly important.

Eat During Long Runs

For any run exceeding an hour and a half, it's important to have a snack during the run. Energy reserves will be depleted during these long runs and refueling will improve the run and prevent hitting a wall. There are many gel refueling packs available specifically for runners but something as simple as a peanut butter sandwich or a banana can also provide the energy needed.

Running is an excellent aerobic workout that can lead to a healthy life. Following just a few tips to enhance weight loss and improve diet can make a world of difference.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)