What To Eat For Running Training

As a dedicated runner, I know that fueling my body properly is essential for peak performance during training. Whether I’m gearing up for a long run or an intense speed workout, I’ve learned that what I eat can make a significant difference in my energy levels and overall endurance. Here’s a breakdown of the foods that I find most beneficial for running training, along with some personal insights and tips.

Fueling Before a Run

Before heading out for a run, I make sure to consume a balanced meal that includes carbohydrates, protein, and healthy fats. Carbohydrates are crucial for providing the immediate energy needed, while protein and fats help sustain energy levels throughout the run. Some of my go-to pre-run meals include oatmeal topped with bananas and a scoop of almond butter, or a slice of whole grain toast with scrambled eggs and avocado.

Snacking During Long Runs

For longer runs, especially those lasting over an hour, I rely on easily digestible snacks to keep my energy up. Energy gels, chews, or homemade energy bites are my preferred choices. These snacks provide a quick source of carbohydrates and electrolytes, helping to stave off fatigue and maintain performance during the run.

Recovery Nutrition

After a tough training session, refueling my body with the right nutrients is crucial for recovery. I prioritize consuming a mix of protein and carbohydrates within 30 minutes of completing my run. This could be a protein shake blended with fruits, or a turkey sandwich on whole wheat bread. By replenishing glycogen stores and repairing muscle tissue, I find that my body is better prepared for the next training session.


Staying hydrated is just as important as eating the right foods. I ensure that I’m well-hydrated before, during, and after my runs. Water is my primary choice for hydration, but for longer runs or hot weather, I rely on sports drinks that contain electrolytes to help replace what is lost through sweat.


While I strive to get most of my nutrients from whole foods, I do incorporate some supplements into my diet. Omega-3 fatty acids for reducing inflammation, vitamin D for bone health, and iron for oxygen transport are a few that I regularly take. It’s important to consult with a healthcare professional before adding any supplements to your regimen.


Overall, the right nutrition plays a significant role in the success of my running training. By focusing on balanced meals, strategic snacking, proper hydration, and targeted supplementation, I’ve been able to improve my performance and recovery. It’s worth experimenting with different foods and meal timings to find what works best for each individual. Remember, what works for one person may not work for another, so it’s essential to listen to your body and make adjustments accordingly.