Diet: More Than Just a Four-Letter Word
Never underestimate the effects of diet on your running performance. I presume by now we all know that plenty of carbohydrates are a runner’s best friend, and that the steak on the evening of your race won’t actually build your strength just in time for your new personal best. According to the experts, your training diet should consist of 60 percent carbohydrate, 15 percent protein and 25 percent fat (though the figures vary a bit, depending on which expert you’re listening to). This is a much higher percentage of carbohydrate than the ideal diet of your average idle person—marathon runners have different needs.
But how much an influence does diet really have? To go into that, let me tell you a little anecdote.
My wife is a vegetarian, which basically makes me a vegetarian, too. Luckily, she’s a fantastic cook, and (lucky again) the vegetarian diet is rich in carbohydrates. Now, ever so often we pay a visit to her family. Her mother, wonderful person that she is, operates under the mistaken assumption that her poor, neglected son-in-law must be craving meat after all that enforced abstinence. She therefore proceeds to stuff me like a goose with all kinds of animal proteins.
Since I‘m usually training for my next marathon on these visits, I tend to keep my mileage at the same level as I would at home. When, about half a year ago, I attempted a long run while on one of these holidays, I failed—hard. After about 12 miles I was basically crawling; I simply didn’t have the energy to continue on, and had to cut the run short. Other runs that week seemed to go reasonably well, and I didn’t pay too much attention to one miserable workout.
Then the same thing happened again last Christmas. The Irish love family gatherings, and this was a long visit of nearly two weeks, and I was still building my mileage. Training went well, until I attempted my long run. I was planning on doing 18 or 19 miles, but after half that distance I was dragging. I just about managed to get my sorry self home after about 15 miles, feeling seriously fatigued and at the end of my strength. Then I recalled that this was not an isolated incident, and linked the below-par performance to the change in diet.
I was startled by the massive effect that just a few days of the different diet had on me. I would not have believed that it would make so much difference, but my energy levels returned to their usual mark as soon as I switched back to the more accustomed vegetarian diet.
Next time we’re in Dublin I’ll forego the pork, beef and mutton. Sorry, Mary!
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I guess it’s all about finding that nutritional “balance” that works for you. Ditto on the change in diet on vacations, etc. Great article.
I couldn’t agree more. What one eats or for that matter doesn’t eat greatly effects one’s workout perfomance.
I’m working on a new meal plan that is based on a balanced meal of protien, carbs and fat. I never really thought about planning my eating around those three things before. I’ve been doing this for almost a week and so far the results are great.
I’ll be blogging my progress so check back with me down the road.
I think it is the change of one’s diet that throws one’s athletic performance out of whack. I eat what is usually the anti-thesis of a runner’s diet, low carb. I have done so for the past 3 years. I have had days in which I have changed to higher carbs (think 100-125 not a normal 300), and I can certainly feel it. Keep on keeping on and your performance should remain high.
So, does that mean that low carb diet such as “South Beach Diet” is not appropriate for runners?? The reason why i went into running is because i would like to lose weight.. What kind of diet should i go into plus running in order for me to achive my goal…… To lose weight the fastest way.
how long is a long run??
A “long run” is usually the longest run you do during a week of training. If you are training for a race, the long run is typically on the weekend. For example, you may run 4 miles, 5miles, and 4 miles during the week, and then do a 10 mile long run on the weekend.