FACT SHEET

FOOD FOR YOUR SPORT – DISTANCE RUNNING

ABOUT DISTANCE RUNNING TRAINING DIET

Distance running entails road races and cross-country Demanding endurance training plans, involving daily or
runs of varying distances including 10km, 15km, half twice-daily sessions require sufficient fuel and recovery
marathon (21.1km) and the full marathon (42.2km). strategies to prevent fatigue and optimise training
adaptions. Although low body fat stores are pursued by
Many recreational runners train weekly distances of 50- some distance runners in an attempt to benefit
100km for fitness and event preparation when training performance, severe energy and nutrient restriction can
for races throughout the year. Elite distance runners lead to fatigue, nutritional deficiencies, hormonal
follow a highly periodised program and can cover more imbalances, bone injuries and disordered eating.
than 150km in a week, depending on which event/s they
are targeting and their current training phase. At the Requirements for carbohydrate, protein, vitamins and
elite level, training usually involves two different training minerals and fluids vary depending on training phase. An
sessions a day adopting a hard-easy principle. For individual’s carbohydrate intake should reflect their daily
example, slow, longer runs or recovery/easy runs help training load; increasing total carbohydrate and energy
build aerobic endurance. In contrast, intense continuous intake during high-volume days and decreasing intake when
runs and interval/threshold sessions aim to improve volume and intensity are reduced (e.g. easy, recovery
anaerobic capacity and speed. Water running and weight days). Nutrient dense carbohydrate rich foods (such as
training are included for injury rehabilitation. wholegrain breads and cereals, starchy vegetables, fruit,
dairy) should be prioritised to meet fuel demands, however
Elite runners may compete in weekly or fortnightly there may also be a need to include additional carbohydrate
events over a season of road races (summer) or cross- rich foods/drinks (e.g. sports drinks, energy gels) around
country runs (winter). These are sometimes treated as training to improve performance during heavy training
hard training sessions used to prepare and peak for a loads. Strategic intake of carbohydrate rich foods/drinks
few key races. Marathon runners typically only compete soon after training will aid rapid muscle glycogen repletion,
at this distance once or twice a year. particularly if training twice on the same day.

During most distance running events, particularly the Including protein rich foods throughout the day assists to
half and full marathon, there is a high reliance on the build new muscle protein and red blood cells as part of the
aerobic energy system; however, anaerobic efforts are repair and adaptation process.
also required for surges, hills or a sprint finish.
Gastrointestinal upset during hard runs is common. Many
Dietary strategies can positively influence the factors runners often prefer to run on an empty stomach, with the
which would otherwise limit an athlete’s performance pre-training food/drink eaten well in advance of the session.
such as fluid balance, availability of carbohydrate for fuel Low fibre foods or liquid meal supplements before hard
and lactate accumulation from anaerobic efforts. training sessions may also help reduce concerns.
Increasing and/or supplementing muscle fuel stores
before and during a race will assist in longer races (half FLUID NEEDS
marathon or further) due to depletion of stored Distance runners should aim to drink enough fluid each
carbohydrate (glycogen). Elite runners typically have a day to replace losses. Fluid needs are influenced by
small and compact physique with low muscularity, factors that drive fluid losses such as temperature, sweat
particularly in the upper body, and low body fat levels. rate, exercise intensity, duration and altitude. It is not
Genetics and high volume training often contribute to the necessary or practical to replace all fluid losses during a
low body fat levels of elite runners. These traits help to session/race, but rather aim to replace ~150% of the fluid
produce an economical running style and can aid with volume lost over the ~4-6 hours following the session.
body temperate regulation.

Working with an Accredited Sports Dietitian will ensure you find the best nutrition strategies
www.sportsdietitians.com.au to meet your needs. Go to https://www.sportsdietitians.com.au to find one near you.
 FACT SHEET
FOOD FOR YOUR SPORT – DISTANCE RUNNING

EATING BEFORE COMPETITION suitable choices and easy to carry on the run course.
Consuming a standard 6% carbohydrate sports drink at aid
The main factors causing fatigue during competition are
stations located throughout an event will help to meet
fuel (carbohydrate) depletion and dehydration. Storage of
carbohydrate and fluid needs simultaneously.
adequate muscle fuel (glycogen) is required to ensure
runners can complete their events at desired intensity.
Some runners vary their carbohydrate food/drink choice at
different stages of the event, and many use cola drinks in
For longer distances (half marathon and further),
the later stages of the race for the additional benefit of
carbohydrate loading over the 24-48 hours before the
caffeine to aid performance. Experimenting during long
event can help to increase glycogen stores, improving fuel
training sessions that simulate race day or during lead up
availability during the event. Consuming low fibre foods,
events will help determine the ideal plan for an individual.
reducing high protein or high fat foods and using compact
liquid carbohydrate foods over the last 12-24 hours before
the event can help to reduce the risk of stomach upset RECOVERY
during the race. High-intensity training sessions, races or long runs deplete
glycogen stores so consuming a carbohydrate-rich
The pre-event meal is a vital opportunity for a final top up meal/snack soon after finishing will help to maximise
of glycogen stores and to optimise hydration levels. For an recovery. In addition, the recovery meal or snack should
early morning race, where time is scarce, a light, low fibre include ~20-25g of high quality protein to aid with muscle
carbohydrate-rich snack can be eaten 1-2 hours before the repair. Including healthy fats will also help to reduce
race. Some suitable pre-event light snack ideas include: inflammation. Fluids (predominantly water) should also be
• Tetra pack flavoured milk + muesli bar included to rehydrate and replace sweat losses. Nutrient
• Peanut butter on toast rich wholefood choices should be prioritised and athletes
• Crumpets with banana + honey with a low energy budget should aim to time their training
• Creamed rice sessions around meal times so that they can use main
meals to promote recovery after training.
A later race time might allow for a larger meal 3-4 hours
before the start of the event, followed by a small snack or Some recovery food suggestions include:
carbohydrate containing fluid closer to the race start. • Tuna, avocado and salad sandwich
These meals should be practiced in training before a long • Poached eggs on toast with side of veggies
run. Some suitable examples include: • Yoghurt with muesli with nuts and fresh fruit
• Porridge with milk and fruit
• Rice or pasta dish
OTHER NUTRITION TIPS
• Sandwich or roll with lean salad filling
• Banana smoothie • Practise Test fuelling and fluid strategies during
training to ensure you are comfortable with eating
food and fluid whilst running and from aid stations
EATING AND DRINKING DURING COMPETITION
• Monitor iron levels Distance runners (particularly
As the race distance increases there is an increased need females) are at risk of low iron levels due to
for additional fuel (carbohydrate) during the event. For half increased losses (red blood cell damage, sweat,
marathon or longer events, having 30-60g of carbohydrate gastrointestinal bleeding, menstruation) and/or low
per hour is recommended to prevent muscle fatigue and to intake of iron rich foods. As low iron levels can
maintain pace and cognition. These should be easy to cause fatigue and impair performance, iron status
digest carbohydrate-rich options with minimal fat, fibre and should be checked by a GP and further support
protein as these slow down digestion. Sports foods such as given by an Accredited Sports Dietitian
gels, energy chews, sports bars and sports drinks are

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