Spring is a great time to go outdoors and run! It’s a great time to train for marathons, half marathons, 5Ks and 10Ks in the Summer and Fall.  The cool weather is perfect for running.

Nutrition is key in long-distance running and is just as important as a good training regimen. The number of calories you need for running depends on a number of factors: your body weight, how fast you run, how long you run, and your training frequency. A recreational runner will have very different calorie needs than a competitive runner who logs 100 miles per week while training.

For example, a 150-pound recreational runner burns 10 calories per minute while running a 12-minute mile, and a 110-pound competitive runner burns 14 calories per minute while running 6-minute mile.

Carbohydrate is the most important fuel for runners, so consuming adequate carbohydrate on a daily basis is necessary to replenish your energy stores. When you train, eat whole grains, fruits, and vegetables at every meal.

When training hard every day, runners need 3.6 to 4.5 grams of carbohydrate per pound of body weight per day. For recreational runners, 2.3 to 2.7 grams of carbohydrate per pound of body weight per day is enough.

How about proteins and fats? Distance runners need 0.55 to 0.64 grams of protein per pound of body weight per day as well. The typical American diet provides plenty of protein, so runners usually get enough protein without adding protein drinks or supplements.

Good sources of protein include fish, chicken, turkey, lean cuts of beef, low-fat or nonfat milk, yogurt, low fat cheeses, eggs, nuts, and soy.

Distance runners burn more fat than people who don’t exercise. Calories from fat should make up about 20% to 25% of the calories in a runner’s diet. Choose heart-healthy fats, such as canola oil, olive oil, and nuts.

How to fuel before, during and after running

Before Running. Your pre-exercise goal is to be fueled for your training. The ideal pre-exercise meal should be carbohydrate rich and well tolerated. The number of carbohydrates you need depends on your weight and the timing of the meal prior to exercise. Generally, you should consume 0.5g to 2g per pound of body weight of carbohydrate 1 to 4 hours prior to exercise.

An hour before a run, consume 0.5 grams of carbohydrate per pound of body weight. For a 145-lb runner that’s 145 lb x 0.5 g/lb or 72.5 grams of carbohydrates.

Sample meal:
1. one small banana (15g of carbs) + one slice toast (15g of carbs) + one Tbsp of jam (15g of carbs) + 16oz of Gatorade (30g of carbs) = 75 grams of carbohydrate
2. one cup of cooked oatmeal (30g of carbs) + 4 Tbsp raisins (30g of carbs) + 8 oz Gatorade (15g of carbs) = 75 grams of carbohydrate

During Running. Consuming 30 to 60 grams of carbohydrates every hour has proven to improve performance in exercise lasting longer than 90 minutes. Your pre-workout meal will provide enough energy for exercises lasting less than 90 minutes. Try gels, energy drinks, or anything that you can tolerate.

After Running. If your exercise lasts longer than 90 minutes, you should consume 0.7 grams of carbohydrate per pound of body weight immediately after exercise, followed by 0.7 grams of carbohydrates per pound of body weight 2 hours later, which will enhance your muscle recovery rate.

Consume carbohydrates that are quickly absorbed into your bloodstream. You may prefer a high carbohydrate drink if your stomach does not tolerate solid food immediately after exercise. Adding a small amount of protein (about 6-15grams) will also provide amino acids for building and repairing muscle tissue.

For a 145-lb runner that’s 145 lb x 0.7 g/lb or 101 grams of carbohydrates plus 6-15 grams of protein.

Sample meal:
one bagel (60 grams of carbs) + 8 oz chocolate milk (45 grams of carbs) + 2 oz of low fat cheese (14 grams of protein)