By: Summer Daniels
We often hear about pro runners setting records and running crazy fast times. We think the key to success is running more mileage or picking up the pace on easy runs. The terms “double threshold” or “VO2 training” get thrown around often, and they may provide some success, but what about the more mundane, less exciting parts of training, like nutrition.
If we think of ourselves like cars, nutrition is the gas that helps the car move. You wouldn’t expect your car to drive with no gas in the tank, so why should we expect that from ourselves?
When I was a freshman in college, I joined our school’s cross country/track & field team. I was running longer and faster workouts than I had in high school, and overall more mileage. I wasn’t used to this level of intensity, but I still gave it my best shot. I eventually got used to the training and I was getting better slowly, but I was noticing some other side effects. After practice, I was always exhausted, even on easy run days. It felt like I was sore every day and it never went away. I got little sicknesses often. Eventually, I just dreaded going to practice overall.
I knew I had to make a change soon, before I spent my entire collegiate career injured or falling out of love with the sport. I started learning about nutrition and what it means to fuel as a distance runner. I learned I wasn’t eating nearly enough for my training and I was eating the same way on easy days and workout days. I had to start prioritizing my nutrition, as I do my mileage; and once I did, I saw the results.
After focusing on my nutrition during my summer training, I came into sophomore year a different runner. I was running my highest mileage yet, running paces I never thought I could, and I felt strong while doing it. I was excited to go to practice each day. The first race of the season, I PR’d by a minute and a half from the previous year and the effort was so much easier.
Fueling for your training doesn’t have to be complicated. Here are some of my top tips for athletes who want to start focusing on their fueling:
1. Always stay prepared, pack meals and snacks
Even if you are a busy athlete, you can still fuel effectively, it just takes some extra planning. Try to always keep snacks in your backpack to snack on throughout the day. If you like to sleep in and think you don’t have time for breakfast, meal prep some breakfast sandwiches or yogurt bowls the night before, for quick and on the go options. Set up a system that works for you and your schedule.
2. Focus on carbs, protein, fats and color
Carbs are a runner’s best friend. Carbs are the body’s preferred source of energy for high-intensity exercise, such as running. Having adequate carbs can help prevent “hitting the wall” mid run or workout. Protein helps to repair and rebuild muscle. Running causes tiny tears of the muscle, so protein can help patch those up. Fats provide more long-term sources of energy, which is crucial in long-distance running.
Color (fruits and vegetables) provide vitamins and minerals that aid in recovery and performance. They can help with building strong bones, decreasing inflammation, and even preventing muscles from cramping up during a run. Including all of these foods into your diet can keep you running strong and help prevent injury.
3. WHEN you eat matters just as much as WHAT you eat
Meal timing is super important in ensuring you have enough energy for activities and you can adequately recover. Remember these fundamentals:
★ Eat a carb-based snack 30-60 minutes before running
★ Eat a meal within 30-60 minutes after running
- If not hungry after exercise, have a snack or liquid calories (chocolate milk, smoothie, gatorade) within 30-60 minutes and a full meal within 2 hours
★ The night before a long run or race focus on a carb-heavy dinner
★ Try to eat every 3-4 hours. Runners should aim to have at least 5-7 meals/snacks each day.
4. Watch out for these signs of under-fueling
Underfueling means you are not consuming enough food to meet your body’s energy needs. Underfueling can be very dangerous and can result in stress fractures, loss of menstrual cycle, decreased bone density and long term illness and injury. Here are some underfueling symptoms to look out for:
★ Decreased or plateaued performance
★ Persistent fatigue
★ Frequent injuries
★ Difficulty concentrating
★ Muscle weakness
★ Irregular or missing periods
When I was first learning about fueling, it seemed like so much information to remember.
I wanted to create something for runners who want to make sure they are fueling properly, but don’t want to spend a ton of time thinking about it. Fuel My Stride is a mobile app that helps runners fuel their training effectively without the burden of calorie counting. Athletes log their nutrition, workouts, and wellness data in one place, and Fuel My Stride turns that data into personalized insights, showing how fueling impacts performance, energy, and recovery. The app also proactively identifies patterns of underfueling, helping runners address issues before they affect performance or health.
Fueling is highly individual and can look different for every runner. The key is to start paying attention to how you feel throughout the day, especially before, during, and after your runs. Like training, nutrition isn’t about being perfect; it’s about being consistent over time. With patience and a willingness to learn what works best for your body, you can build habits that support both performance and recovery. Eating enough to match your training might just be the missing piece that helps you break through plateaus and achieve the PRs you’ve been chasing.
If you are interested in testing out my app, Fuel My Stride, click the link here
If you want to see more nutrition tips for runners, follow my Instagram @fuelmystride!
