Nutritional Fundamentals for a Long Run
Running is an individual sport. At no point does the defense take the field while the offense goes back to the drawing board. But there's a battle going on, just the same, whether you're a newbie, a middle of the packer or an elite. It's just that the warring sides are working internally.
There's the part of you that pushes on further and faster or, perhaps, simply toward better fitness. Then there's the part that tries to hold you back and bring your progress to a halt. Poor nutrition before a lengthy excursion is a prime example.
Your best nutritional defense is to avoid foods that cause intestinal distress, or to avoid lacing up those running shoes with an empty stomach altogether. To power your internal offense, you need fuel that burns efficiently while providing the longest-lasting power possible.
We call them fundamentals because they're far more than minor tweaks to a successful running lifestyle. They're prime components of training. Yes, training -- proper nutrition is something you practice. It's a discipline that pays short- and long-term dividends that go far beyond mental tricks and Hollywood motivation. As former marathon world record holder Juma Ikangaa once said, "The will to win means nothing without the will to prepare" [source: Will-Weber].
Click ahead to learn about nutritional pitfalls to avoid, foods that'll make your feel stronger for a longer period of time and the methods you can use to actually teach your body to burn calories more efficiently. With the defense and offense working properly, your team-of-one will have a much better chance of winning, regardless of the goal.
A Good Defense
Long-distance running requires a lot of exertion, and that means that body of yours has to prioritize its functions. Digestion is not at the top of the list; redirecting blood flow to those hard-working muscles is. That's why foods that might normally bother you will feel heavy on your stomach and may even cause nausea, vomiting and other less-than-pleasant forms of intestinal distress [source: Run the Planet]. Proteins and fats take the longest time to digest, anywhere from three to five hours. Cheeseburgers, hot dogs, steak, chicken and fish -- they may be the main components of a great Saturday afternoon barbecue, but they're not the foods behind a good run.
Sugary drinks also have the potential to cause stomach upset during a run. Experiment with mixing sports drinks with a smaller concentration of powder if you find this to be the case. Carbonated beverages are a sure-fire source of bloating for obvious reasons. Just as a shaken bottle of soda creates unwanted fizz, a jostled stomach of your favorite beverage will do the same.
A good nutritional defense isn't just about what you eat. It's also about when you eat it. You should eat a light meal, high in carbohydrates a couple of hours before you head out on your adventure. This will allow enough time for digestion while also ensuring that your liver and muscles are topped off with the most glycogen they can hold. The notion that a runner can avoid discomfort by exercising on an empty stomach ignores the fact that you're far more likely to hit the proverbial wall -- complete depletion -- and it avoids the unpleasant truth that even an empty belly can become irritated.
Now that you know how to defend yourself against common nutritional mistakes, click ahead to learn how to go on the offense.
The Best Offense
Technically speaking, water is not a nutrient. But don't tell that to a runner. Without proper hydration during a long run, the blood becomes thicker, the heart beats faster and you'll become tired faster. Staying hydrated is the ultimate offense. Before a run, make sure your urine is nearly clear. Carry a water bottle with you or stash several along your running route. Better yet, take sports drinks that will hydrate while also providing you with carbohydrates and electrolytes. There is a danger of drinking too much, however. You can gauge when you've had enough by the feel in your stomach. If you can feel or hear the liquids moving about, then it's time to back off [source: Bryant].
A small infusion of carbohydrates about every 45 minutes will help you avoid what is regularly referred to as bonking -- an absolute, lethargic tiredness. Energy gels, protein bars or even a peanut-butter-and-jelly sandwich stuffed into a bag and placed in a running belt are good choices for long runs.
Good long-run nutrition doesn't end when your workout does. In fact, eating after a run is vital to rebuilding your muscles and preventing an unnecessary breakdown in your immune system defenses. There are many options. Think primarily about eating a 4-to-1 ration of protein to carbohydrates and consuming that food within 30 to 45 minutes after your workout. It's during this period of time that your body's cells are sponge-like in their receptivity to fuel [sources: English; Shea].
Yes, running is an individual sport, but your nutritional knowledge can power the internal defense and offense that'll make you strong for today's run and tomorrow's.