The Runner's Diet: How to eat and improve your performance?

When you hear the word running or a see a runner training in your local park or streets or the tracks, what do you think instantly?

Most people might think of Usain Bolt or Mo Farah. The next thought might be, this isn't for me or I can't do that.

Well, it's time to change that mindset. Lifesum has teamed up with experts to provide you with the secrets to fuel and train for running. And you can become an Usain Bolt or a Mo Farah in your own terms.

Running is an endurance sport, especially when one is training for long distances like marathons and ultras. Unlike other kinds of sport, running requires steady stream of energy consumption, whether one might be running for an hour or 10 hours. This means that the energy must be stored or given quickly as required.

Following a plan on what to eat, when to eat and how much to eat is verily dependant on how far and how long your are running.

Lifesum Runner's Diet is aimed for those people who want to take their running serious and push their limits whether its a start at 5k or an ultra.

• Get the right amount of energy and macros

Eating is as important as running. Knowing what to eat and how much to eat is even more important. One can definitely run on a loaded coffee and donut, but that would not take you far. Your body would run out of fuel and be exhausted soon.

The world of macro consists of three members, namely, carbohydrates, proteins, and fat. Eating these three in the right combination will give you an edge over others. How much to eat will depend on how far you run, how fast and what terrain you run.

The micronutrient world is usually categorized into two, minerals and vitamins.  Generally, it is said that by eating a varied and balanced diet in line with your energy requirement you are likely to acquire all the micros needed.

• Rehydrate with fluids for optimal performance

Drinking is paramount when working out, especially when you are training for a race. How much you drink would depend on your day's training and your body composition. What to drink and what not to drink is a whole another world. There are a number of studies, myths, and believes out there, this can easily become confusing.

Lifesum can make this easier for you through our water tracker.

• Time your meals for effective energy consumption

Eating the right food to get the enough macros and micros to enhance your performance is important. In running, eating at the right time is also equally important. This is the key to enhancing your performance, pushing that speed or distance boundary, avoiding injury, and quick recovery.

At Lifesum, we will help you to understand this by looking at what you can eat before, during, and after a training session or a race.

• Additional Exercises for Recovery

Ask any professional runner and they would say they run 4-5 times a week. The rest of the days they use as recovery as running is taxing on the body. Training 7 days a week, especially if it's long distances, you are running towards runners injury. 

Using other forms of exercises to condition your recovery, coined as 'Active Recovery'. This will help in enhancing your performance. Exercises like weight training, swimming, and core strengthening are all considered excellent for recovery and muscle strength.