In his book The Complete Idiot's Guide to Running and Jogging, Bill Rodgers notes that most people think that being a runner requires you to live off of "twigs and nuts that you gather out of your backyard."
"When running first achieved mass popularity in the '70s," Rodgers writes, "the sport was seen as a part of a new movement for Americans who had decided that it was time to take charge of their health. So in the public mind running became associated with health food stores, megavitamin doses, and drinking nothing but carrot juice and purified water."
Running doesn't require you to radically change your diet, Rodgers says, who admits to having a sweet tooth, being known for his legendary consumption of junk food, and giving in to occasional indulgences.
But this doesn't mean you can eat whatever you want whenever you want. According to the experts, eating healthier food and establishing better eating habits would help you perform better, build endurance, and recover faster from your workouts.
Scott Gray gives new runners some nutrition tips on Active.com. His quick guide to foods that new runners should be eating lists the following:
- Complex carbohydrates which provide slow and steady fuel.
- Glucose drinks consumed in the first 15 minutes after finishing your run will be best absorbed for muscles seeking fuel sources.
- Protein which is essential for both tendon and muscle repair as well as for regulating hormones.
- Fats, the healthy monounsaturated kind like the ones you get from olive oil, canola oil, and avocados.
Gray also advises balanced meals which comprise roughly 20 percent fats, 60 percent complex carbohydrates and 20 percent proteins. He also encourages a healthy consumption of fresh fruits and vegetables.
Just as important as choosing what to eat, writes Gray, is timing your meals. "Not enough fuel and the tank will run out. Too much fuel too soon can be just as disastrous as not enough," he says.
"Optimized running performances are dependent on consuming quality foods in a larger quantity, as well as careful timing of when you eat."
