Fuel your body to avoid injury and boost energy

Now that you have your training plan, it’s critical that we dive into nutrition. Nutrition will either help or hurt you as a runner.

Think of it like a road trip. You can have a great roadmap, but without fuel in your car, you won’t go far.

Since running is high impact, you need to be mindful of how you’re fueling your body to handle the added stress.

What to include

Micronutrients: These include all the vitamins and minerals your body needs to function properly. Electrolytes are included too, which we’ll get into in our next post.

The easiest way to get micronutrients: good old fruits and vegetables. Sports drinks with added nutrients will also help.

Grilled chicken is a great go-to for runners. But there is a growing industry of plant-based options, too, for vegans and vegetarians.

Protein: You’ll need an adequate supply of protein to accommodate the repair work after runs and on rest days.

Lean meats, egg whites, and plant-based proteins are excellent options.

Healthy fats: These help to reduce inflammation, which is essential for runners especially in the beginning of your journey.

Healthy fat options include avocados, nuts, and whole eggs.

Omega-3 fats are especially helpful – try salmon, chia seeds, or walnuts.

What to avoid:

Refined sugars and high-fructose corn syrup: These can increase inflammation, and even work against the positive effects of omega-3 fats.

Artificial trans fats: These can significantly increase inflammation. These are often disguised on the nutrition label as “partially hydrogenated oil.”

No one wants run with a hang over. However, quick tip: running is usually a great cure for one.

Alcohol: You knew it was coming. Alcohol in quantities past moderate can increase inflammation, and also be very disruptive to your training schedule.

Fuel your runs, fuel your life

Your overall goal should be to maintain a balanced diet – something nutritious, energizing, and also delicious. Something that doesn’t feel like food deprivation. Something that you actually enjoy.

Having a healthy relationship with food is a game changer. Focus on keeping a well-balanced diet with appropriate portions. Your body and mind will thank you.

And by targeting the foods mentioned above, you’ll also reduce your risk of inflammation, which will help prevent injury as you continue on your running journey.

Up next, we’ll dive into the specifics of what to eat before, during and after your runs. But first, how are you doing so far? Share your story below; we’d love to see how you’re doing and help if we can!

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