For runners, avocados are especially helpful: they're full of good-for-you, monounsaturated fats, which can help improve heart health by reducing cholesterol and lowering blood pressure. They're also full of soluble fiber which helps keep you feeling full for a longer time — perfect for those long run mornings.
Foods for Runners and Joggers
Lean protein such as fish, poultry, beans, lentils and tofu. Healthy fats such as olive oil, avocado and nuts. Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal.
A bowl of oatmeal is Shalane's favorite high-carb pre-race meal. She likes topping hers with bananas for a potassium boost, and nuts and berries for a touch of protein, fat and fiber. Make sure to allow some time for digestion since oats are higher in fiber.
Bananas are a well-known staple food in any runner's diet. They are one of the top stamina foods with healthy levels of carbohydrates to increase energy before a run. Bananas are also an ideal snack on the go. Research suggests that bananas are one of the top stamina foods due to the natural sugar and starch.
Water or Sports Drink
Pure, simple, and calorie-free, water should be your go-to choice for hydration. But when you're running long and feeling drained, sports drinks are ideal. They contain electrolytes and carbs that facilitate water absorption and help prevent fatigue.
Eggs are good for runners, as they can serve as a healthy protein source. One large egg contains 6 g of high quality protein, and is also a rich source of leucine (an essential amino acid that is used in the biosynthesis of proteins).
Before a run, coffee (or any form of caffeine) can increase your energy and reduce discomfort. Many long-distance runners and endurance athletes (including marathoners, cyclists, and triathletes) use caffeine supplements on race days to boost their performance.
On the day of the race, it's especially important to focus on hydrating before you run. It is recommended that runners drink about 16 ounces of water in the two hours leading up to their run. We suggest that you pair your water consumption with breakfast before 5k race stretching begins.
Running a 15km is no joke and you'll need to build up your endurance by training gradually over time. Choose the right shoes. This is important for any type of running, but especially for a longer distance like 15km.
The key ingredient to a sub 45 minute 10km run is being able to sustain a pace of at least 4:30 min/km (or 7:14 min/mile) for 45 minutes.
The best advice I can give you is don't do it. Come back and do another marathon once you've had time to train properly. Don't run a marathon without training! There are so many risks and negative effects involved.
The best way to breathe while running is to inhale and exhale using both your nose and mouth combined. Breathing through both the mouth and the nose will keep your breathing steady and engage your diaphragm for maximum oxygen intake. It also allows you to expel carbon dioxide quickly.
The primary reason running out of breath happens is due to the buildup of carbon dioxide in the body. As carbon dioxide levels accumulate in the body from exercise, it triggers us to breathe more rapidly via our respiratory system. This allows more oxygen to be taken in.
High GI carbohydrate foods are best during a run as they release energy quickly. Choose specially designed sport gels and isotonic drinks, or try bananas, oranges, honey, dried fruit or gummy sweets such as jelly beans.
Heavy, tired legs from running can come from too much running without recovery, a lack of carbs, sleep, or iron. But you don't have to put up with heavy, tired legs when you're running. Take a break, eat your carbs, get some rest, check your iron levels, and most of all, listen to your body.