Nutrition for Long Distance Runners

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On this episode we spoke with Ben Greenfield the Get Fit Guy and drilled him with nutrition questions.

I believe that understanding proper nutrition is one key to unlocking your running potential. Eating a healthy balanced diet will give you more energy and mental clarity.

I get many questions regarding diets, weight loss, and fueling for long runs and races. In fact, I had over 70 people email me with questions for this episode!

So I am excited to offer you this information from one of America’s best fitness gurus.

Ben delivers great advice for marathoners that he has tested in his own long distance running and with clients of his fitness business.

Here are some of the questions we asked Ben

Nutrition Questions Covered in this Episode

  1. What is a good breakfast before a long run?
  2. What about the 3 phases of Gatoraide? Should we believe the hype?
  3. Should I eat “real food” or an energy bar before a long run?
  4. Do you have any advice about calorie intake per mile?
  5. Your thoughts on low carb diets?
  6. Have you ever taken the cinnamon challenge? (Trevor’s question)
  7. Can you recommend a diet for building and maintaining lean mass?
  8. Do metabolisms react differently to specific diets?
  9. Are there special requirements for vegetarians during marathon training?
  10. Is losing weight while preparing for a marathon do-able?
  11. How do I lose weight while training when I get so darn hungry?
  12. What are the best foods to eat the night before a long run or marathon? Should runners focus on carbohydrates, protein, or a mix?

Load this interview onto your ipod and take it on a long run this week. You’re going to love it!

And Check This Out . . .

Trevor’s First Motion Picture

Click here to get the MTA Official Guide to Running Your First Marathon

Quick Tip: Preventing Blisters

Here is an excerpt from my ebook.

Blisters are the runner’s top skin woe and are caused by heat, moisture, or friction. The body responds to these insults by producing fluid between the skin layers to protect the area. They can also be caused by wearing the wrong socks or shoes.

Prevention is the best defense against blisters. Use petroleum jelly or a body glide product on areas where you are prone to blisters (bony surfaces like heels and toes). Make sure you are wearing socks specifically for running or walking. Tube socks and socks made of cotton should be avoided (cotton retains moisture).

Some runners like to wear two thin pairs of socks to reduce friction or they try the toe socks. If your socks get wet consider changing them ASAP. Make sure you are wearing shoes that fit properly (shop in the afternoon when feet have swelled). There should be a half-inch of room between your longest toe and the end of the toe box. Studies show that fewer than 50% of runners are wearing shoes that fit correctly.

If you are racing and feel a blister developing, keep going until you reach the next aid station. If you can’t deal with it right away try adjusting your shoe laces. Tightening the laces might help stop heel slippage and loosening the laces might take pressure off of “hot” spots. If you are out for a training run, call it quits for the day. Preventing a blister can save you from having to curtail your running to get it healed up.

Happy Running!

6 Responses to Nutrition for Long Distance Runners

  1. Trevor February 22, 2011 at 11:49 am #

    So, what do you think?

  2. Bob Lasky March 1, 2011 at 4:56 am #

    Great podcast! Tons of information on nutrition.

    • Angie March 9, 2011 at 3:35 pm #

      Thanks Bob. We’re glad that you enjoyed it.

  3. Stephen March 13, 2011 at 12:53 am #

    Fabulous podcast you guys, you two just do such a wonderful job with your podcasts and all the great info! I really appreciate the answer to my e-mail about cyclical ketogenesis, Ben is one sharp cookie, even if he is only allowed to eat one immediately before or after a long run! keep up the great work.

    • Angie March 13, 2011 at 4:15 pm #

      Thanks for submitting the question Stephen. I always learn something each time we interview Ben.

  4. November 10, 2013 at 3:05 pm #

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