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If you’re training for a fall or winter marathon, you’re likely in the throes of some pretty long runs at this point. And while it might not take too much gas in the tank to motor through your shorter runs, those higher mileage days require a little more planning. And a bit more fuel. We asked Novant Health Dieticians Allex Stam and Kelly Homesley for answers to FAQ’s on fueling for your long runs and races. As always, don’t try anything dramatically different or new on race day. Incorporate changes into your training for best results.

How should — or what should I eat and drink — to prepare for my long run?

You should increase your carbohydrate intake moderately in the days before the run to fill up your glycogen stores.  The primary fuel for marathon runners is without a doubt carbohydrates.  Carbohydrates are our body’s main source of energy during moderate and high intensity exercise, and not having enough stores of carbohydrates in the body is a limiting factor during exercise. Carbohydrates are required to replenish the glycogen stores in your body that fuel your muscles.  As the intensity of exercise increases, the amount of carbohydrate you should eat increases in order to fuel your workout and replenish stores.  

Stam and Homesley recommend the following:

Aim to consume 1-4 g/kg of body weight of carbohydrates 1-4 hours BEFORE exercise to top off glycogen. Recommend fueling with complex carbs such as whole grains, beans, and vegetables for a healthier carbohydrate option.  Examples are baked potatoes, sweet potatoes, oranges, grapefruits, clementines, bananas, grains, chickpeas, beans, quinoa, rice, and oats.

Also plan to drink plenty of water the day before and the day of to avoid dehydration. Don’t wait for the day of the marathon to focus on properly fueling your body.  Make sure to adequately hydrate and eat a balanced, complex carbohydrate rich diet while training as well.

Should I eat breakfast? If so, what should I eat, and when?

The right pre-run meal should prevent you from feeling tired and sluggish, and should provide you with long-lasting energy throughout your run.  You should eat breakfast 3-4 hours before the marathon, focusing on complex carbohydrates for energy, moderate protein, and low fat.  

Examples include:
Whole wheat toast + peanut butter + jelly
Whole grain cereal + low-fat milk
Greek yogurt + strawberries
Oatmeal made with low-fat milk + blueberries
Whole wheat bagel + peanut butter and banana slices
A small snack 1 hour before will give you an additional boost.  

Instead of complex carbohydrates, simple carbohydrates are best at this time as they can be digested and absorbed quickly.  Fresh and dried fruits, rice cakes and crackers would all be perfect choices!  If you have tried eating before a race before and did not feel well, instead try things like sports gels, sports drinks or fruit juices.

Are there foods I should avoid the night before or morning of my long run or race?

The morning of the race you should stay away from fried or greasy foods. Fat slows down digestion and can make you feel tired and sluggish. You want your body using energy to help you complete your run, rather than focusing on metabolizing the food you’ve just consumed.  The night before the race, just make sure that you have a balanced meal with protein and complex carbohydrate. Also remember, race day is not the day to try something new!  Test a variety of food options during your training to help determine what works best for you.

 

How much should I eat or drink during my long runs?

The amount one needs to eat or drink during a run varies from person to person, but you absolutely should be refueling during your long runs.  Start experimenting now with how much you may need to keep your tank topped off with fuel during the race.  For long runs like a marathon, you need to start to practice fueling every 30-45 minutes.  It is important to start refueling your body while training for the marathon because if you don’t practice now, you will not be able to handle it well on race day. 

Stam and Homesley recommend the following:
Aim for 30-60 grams carbs per hour for the first 3 hours, then increase to 60-90 grams of carbs per hour after that.  Use sports drinks, gels, chews, bars, and real food such as animal crackers or bananas to help achieve your carbohydrate goals.

Recommendations for how much water you should drink during your race can vary between 10-27 oz per hour.  Again, it’s important to experiment with what feels right for you while training. Taking small sips of water every 15-20 minutes during a run will go a long way to replace what is being lost.

Eating or drinking during my runs is hard, makes my stomach hurt, or makes me need to “go.” What can I do about that?

Anything you consume during your race has to go through your gut before it gets into your bloodstream and muscles. High-sugar sources of fuel, like popular energy gels, can cause some major stomach problems for some people. Alternatives that may be gentler on your stomach include, freeze dried bananas, dried pineapple, dates, dried apricots, raisins, pretzels and squeeze packets of fruit and veggies. Again, try everything that you plan to consume on the day of the race while you are training so you are familiar with what works and doesn’t work for your body.

What about after my long run or race? What should I be eating and drinking then?

A good post-workout meal improves future performance, reduces inflammation, speeds recovery, controls hunger, and provides more energy. Now is the time to refill your gas tank!  Eating about 30 minutes after your run is ideal, but at least have something within the first 2 hours post-run.  Lots of carbs are important, just like before your run, but you now need protein as well to help repair the muscle you worked so hard during your run. 

Aim to eat 15-30 grams of protein post-run.  
Stam and Homesley recommend the following:
Fairlife protein shake + banana (if you don’t have time for a full meal)
Quinoa bowl with black beans, chicken, assorted vegetables, salsa and cheese
Packet of tuna on a whole grain tortilla wrap + sliced peppers
Salmon + brown rice + broccoli w/ butter
Peanut butter and jelly sandwich + a glass of Fairlife milk

Rehydrating is important as well. Drink an extra 16-24 oz of water for every pound you lose during the run.  Also, sometimes just water isn’t enough. Dehydration and loss of electrolytes through sweating can lead to numerous side effects including muscle cramps.  Most sports drinks are formulated with specific amounts of electrolytes to allow for quick hydration and absorption and should be consumed after high-intensity exercise lasting longer than 60 minutes.

# # #

 

Is the Mediterranean Diet a Good Fit for Runners? The Mediterranean diet is having a moment, as the kids like to say. More accurately, it’s having yet another moment. As far back as the 1950’s, researchers picked up on the health benefits of how people in these regions ate. By the 1990’s, the Mediterranean diet was widely known – and wildly popular – while still sharing the spotlight with talk show and magazine fodder like, the Ornish Diet, the South Beach Diet, the Atkins Diet, and the cabbage soup diet. Yeah, that was a thing.  

“The Mediterranean diet is really a just general term to describe the eating habits inspired by the countries bordering the Mediterranean sea,” said Matt Dengler, a Registered Dietician, and owner of RxRD Nutrition. “Think Greece, Italy, Spain, and Southern France.” 

It generally includes a high consumption of fruits and vegetables, whole grains, healthy fats, and lean protein. Additionally, intake of red meat is limited and wine may be consumed in low to moderate amounts usually during meal time, added Dengler. This style of eating is generally looked as beneficial due to its emphasis on more nutrient-dense whole-foods and limiting processed foods. 

“Like most diets, people have a hard time subscribing to a strict list of ‘allowed’ foods and ‘restricted’ foods,” said Chef Rhonda Stewart, Senior Instructor at the College of Culinary Arts atJohnson & Wales University. “The Mediterranean diet takes a more holistic approach by incorporating diet into a healthy lifestyle.” 

It’s not just about the food, but about how you live AND eat, said Stewart, including getting plenty of fresh air, exercise, sleep, as well as nutritious meals. The focus remains on the food even though the concept is so much more than diet. 

By comparison, the American or Western diet, is higher in added sugar, saturated fat, larger portions, and red meat. Western dietsalso include a larger amount of processed foods such as chips, crackers, cookies, baked good, sweets, etc. Those eating a Western diet tend to eat lower amounts of fruits and vegetables, meaning they’ll also get lower amounts of fiber, phytochemicals, and antioxidants; all of which are beneficial for overall health and longevity.   

What’s in it for runners: 
Runners can benefit from following a Mediterranean diet in several ways, said Dengler. The Mediterranean diet includes carbohydrates such as whole-grains, fruits, and vegetables which provide sustained energy while running. It also includes healthy fats, such as fatty fish and olive oil, which can reduce inflammation and aid in recovery. Additionally, the abundance of fruits and vegetables provides antioxidants which can combat oxidative stress placed on the body during bouts of intense physical activity and also help with recovery. 

The principles of the Mediterranean diet apply throughout training, too. When preparing for longer runs, healthy carbohydrates such as oats and brown rice can provide energy and help fuel performance. For shorter runs, fruit is a quick-digesting carbohydrate which can provide immediate energy. Runners can optimize recovery by consuming omega-3 fatty acids in the form of fatty fish, nuts, and seeds.

Here’s how to make it work:  You don’t have to work hard to reap the benefits of a Mediterranean diet, added Chef Stewart. And it doesn’t have to be complicated or expensive.  

-Think clean and lean. Proteins can be grilled or roasted, with a pregame marinade in some garlic, olive oil and lemon juice. Same treatment for the vegetables.  

-Plan ahead. Think fresh and simple.  If your life includes a typical work week, grill extra protein on Sunday.  Use this for quick meal prep during the week.  The Sunday grilled/roasted chicken can then be Monday’s chicken salad with a lemon vinaigrette.

 -Avoid commercially-packaged products such as rice mixes or sauces. They may be easier but they also have unwanted added ingredients such as preservatives or unnecessary sugars. Use olive oil, garlic, fresh herbs, and spices to liven-up any dish. 

 -Make your own salad dressings. These can then also be used as a quick marinade or added flavoring to your rice or quinoa.  

  -Make extra grains for dinner and save “planned-overs”  to create a take-to-work lunch salad with your homemade vinaigrette.

  -Keep whole grains and legumes on hand. Animal-sourced protein is not required. A can of chickpeas, cannellini beans, or black beans can be a good start to a delicious meal. If available, choose the “low-sodium” version. 

 -Be creative. When you think Mediterranean, don’t limit yourself to these countries. You can easily incorporate these healthful concepts of more fruits, vegetables, whole grains, and plant-based proteins into the cuisine of your culture.  

You don’t necessarily need to follow the Mediterranean Diet, or any diet to be healthier and fuel your performance. Incorporating a wide variety of healthy lean meats or plant-based proteins, whole grains, nuts, seeds, fats, fruits and vegetables onto your plate benefits your overall health and your running. 

 What works best for you is eating the healthy foods you love that make you feel good and run great, too. The Mediterranean Diet can provide the structure and guidance you need to get started.  # # #

Whether you’re running a marathon, running for fitness, for fun, or all of the above… at some point, you’ll need to buy new running shoes. Not that this is any news, but one size or one brand does not fit all; and what works for your running buddy/Olympic athlete/TikTok dancer/influencer/Redditor, etc., may not necessarily be the best for you.

Yes, the internet is full of options, and you may strike gold. But there’s a really real resource in your local specialty running shop. We love us some local running stores, and Charlotte has some great ones. Wherever you live probably does, too. Check them out! We asked our friends at Charlotte Running Company, Run For Your Life, and the Ultra Running Company for tips to help you get your next new pair of running shoes.

Trust the People and the Process

“Trust the folks at your local running specialty stores,” says Nathan Lehman at The Ultra Running Company. “They really know what they’re doing and are absolutely passionate about getting you in the shoe that’s right for you.”

“Specialty running shop associates and their owners are invested in your local running community and know all about the local running, walking, and racing scene,” says Charlotte Running Company’s, Donny Forsyth. “They really are your best resources for any and all things running and walking, including shoes.”

Size is Just a Number

“Some extra space around the toes is a good thing for foot health, so embrace that space,” says Run For Your Life’s Chris Elkins. “Circulation is great… numbness and sore toenails, well, that’s not so great.”

Be open to trying different brands, styles, and sizes. Running shoes change and update every year, so your favorite shoe from 5 years ago might not be the same one today. And the shoe that was too wide back in the day, might be the perfect fit now.

Consider Where and How You’ll Run

Think you’d like to tackle some trails? Maybe you’re ready to take on your first 5k or even a marathon – good for you, by the way. That’s helpful information for the folks at your running specialty shop, too. Let them know!

While you’re at it, bring your old or current running shoes with you. They can be a helpful assessment tool. Same for your socks. You’ll want to bring the same kind you run in to use as you test and try out new shoes.

Don’t Believe the Hype

Well, not all of it, at least. Sometimes there really are dramatic and incredible advances in footwear. Sometimes it’s just marketing. Depending on how and where you run, the latest “shoe tech” may be of no benefit to you. Get the fit dialed in first, then you’ll probably have some options in brand, color, and such.

“And if it’s been a long time since you’ve been properly fit for running shoes, don’t get hung up on size or the brand your friends run in,” adds Lehman.

Share Your Pain Points, Quite Literally

Let the folks at your specialty running store know if you’re experiencing pain while you run or after you run; if you’re currently injured or recovering from an injury; or if you’re harboring any other aches and pains. Adding this information to their visual assessment of your running form can help them make even better running shoe recommendations.

And if your pain point happens to be in your wallet, let them know that, too. The most expensive running shoe in the store isn’t necessarily the best one for you and your running.

No Need to Rush

At most specialty running shops, you don’t have to make an appointment. If this is a new experience for you, you can always call or message ahead of time to find out when they are typically not at their busiest, and ask how long the fitting process takes and what it entails. Again, it’s a process, in the best kind of way.

“Be prepared to walk or run on a treadmill so we can record or view you and share that analysis with you,” says Forsyth. “Expect to have several options for you to try, until you find a pair that you love based on fit, feel and cost.”

Afterward, take time to get used to your new shoes.

“Most foot pain with new shoes comes from doing too much, too soon,” adds Eklins. “Break in new shoes gradually on short walks, easy runs, or on your non-running days, then ease them into your regular workouts.”

Bottom Line

Expect a good pair of running shoes to last anywhere between 300 miles or so. But, like the tire companies say, “your mileage may vary.” You’ll get more life from your running shoes if you use them exclusively for running. Save your old pairs for kicking around, cutting grass, and doing errands. Or, you can always donate them to a charitable organization. Most specialty running shops take those donations, too.