Diets might be an option for the average person on the street, but for an athlete or runner who knows his/her worth, a good diet is everything. Runners, especially endurance runners need to be especially fit and healthy at all times. Running is a good way to get some exercise and it is also good to optimize for performance by eating a good and healthy diet. Eating the right food will help prepare you for running a race.

So, what kinds of foods are actually great for a runner? What does a marathon runner need to eat in order to be in good shape and be prepared for the race? It’s all about the individual runner sometimes. But at the end of the day, everyone seeks to optimize the body for their races.

Factors that affect a runner’s diet

These factors may vary from individual to individual. But these are the basic standards to consider when building a meal plan or shopping for runner’s food.

1. Body type
2. Distance to be run
3. Intensity
4. Experience

After considering all these factors, you can go on to get the right food for you. Remember to enjoy your food and make provisions to be consistent with satisfying your meal requirements.

What to Eat

As a runner or marathon runner, your diet plans, meals or food should have been in tandem with your training regime. You are allowed to eat a lot, if you burn lots of calories during training, a refuel is usually required.

Most runners binge on food supplements that might not meet all their needs well enough. Running is an intense sport that burns up calories fast. But when you supply your body with basic supplements, you miss out on all those wonderful extras involved there-in.  The goodness of fresh whole foods should never be traded up for supplements. Here are some basic whole foods that work great for runners.

1. Oatmeal: This super-light, filling food is a great way to get started in the morning.
2. Seeds: Nuts, beans, grains, peas are all power-packed health boosters. Being that they are little packets of nourishment to the new plants they are becoming, seeds are unquestionably healthy. Asides essential fats and proteins, plants seeds also contain phenolic and ferulic acid. People who eat lots of whole grain and fruits suffer fewer issues of high cholesterol, and type 2 diabetes.
3. Fruits and vegetables: The various colors of fruits and vegetables come with their own benefits. Indulge in some colorful plates of veggies and fruits to get calorie-low goodness on the go.
4. Unpeeled plant skins: Resist the urge to peel the skin off those apples, and please don’t shave off the cucumbers. The skin of these fruits and veggies are a big power house of their own.
5. Dairy: As much as you might like to go vegan, it would most definitely affect your stamina. Dairy products should not be supplemented by soy or other such options. Calcium for strong bones, protein for bulkier muscles are products of milk.
6. Sea food: Real omega 3 gurus come from beneath the water. Lower depression rates, lower risk of heart disease and others are enough reasons to indulge.
7. Meats: Lean meats, poultry, eggs and dairy are all great options for refueling your protein lag. They are also rich in iron and zinc which are very important in a runner’s diet since iron is necessary for blood cells formation. Zinc also happens to help build the immune system. Meats are the best source of these minerals.

Well we do hope you can indulge in some of these meals to boost your diet and attain the necessary health and stamina for your races. All the best and good luck with your race!

Running knows no boundaries, language or geographical. It is a global sport that you can take part in from any country in the world. All you need is great physical fitness and a determination to be part of a challenge. In the U.S. alone, there are more than 1000 marathons each year according to Running USA. However, did you know you can take part in marathons outside your country while also feeding your wanderlust? Here are several global marathons you should join this year and why:

The Great Wall Marathon

Held in China’s popular attraction, the Great Wall, the marathon consists of two sections the first of which covers 9km of running across and down the wall’s thousands of steps. In the second section however, runners run through rice fields and quaint villages a trail made of asphalt and gravel. In case you only want to take part in a half marathon, this will require you to run through a local picturesque village, up the wall and  over it and then a downhill 5km run to complete the half marathon event. First established in 2002, the yearly event’s Great Wall Marathon and Half Marathon starting time is at 7.30 am while a Fun Run starts at 8.10am.  With drink stations at every 5km, a pasta party and post-race dinner an option, this marathon is one you want to run indeed.

The 3 Waters Marathon Bunbury, Western Australia

This festival consists of a 50km Ultra Marathon, a Marathon spanning 42KM, a 21km Half Marathon and race and walking events spanning 5km and 10km. The yearly event is a great way to showcase the amazing scenery in Bunbury as it offers great views of the Leschenault Inlet, Koombana Bay, the Indian Ocean and also includes viewing of the Bunbury Big Swamp which is a conservation wetland providing wildlife sanctuary.

Marathon Des Sables

Have you wanted to push your limit beyond the usual 50km? The Marathon Des Sable will do just that for you. It is a 215 km race in Morocco, underneath the Sahara Desert’s sun. I’ll let you collect your dropped jaw! This Marathon of Sands was first run in 1986 and attracts over 800 runners yearly. It has 6 stages one of which is a non-stop stage spanning 80km and runners are expected to carry their own gear, that is, food (minimum 14000 cal.), clothes, survival kit, stove and water. It usually takes 10 days to go from Paris to Morocco and back. An adventure you don’t want to miss.

Marathon of the Midnight Sun

The summer race is held in Tromso, Norway, the heart of the Arctic Circle. Where the sun doesn’t set during the summer. Known as the world’s northernmost race. Most of the city is located on the island of Tromsoya, surrounded by calm waters and spectacularly rugged snow-topped mountains. 

Bagan Temple Marathon

If you are a fan of great scenery and picturesque buildings, this marathon is one you should sign up for. It takes you through sacred pagodas and amazing temples across beautiful rolling plains in Bagan Central Burma.