If you are an athlete, or if you like to go on that occasional jog once in a while, then you are probably concerned about both the stamina and the energy you have at that time, as these are the deciding factors which determine the distance and the total time you run.
Many people have different recipes for success as far as running is concerned, but not all of them are applicable to most of us.
While many people who run marathons would swear by the belief that eating a lot of carbs during the night preceding the big race is the secret to success, and perhaps there is some truth in that as well, this is not the only methodology you may follow to improve your running capabilities.
In fact, there are many foods you can include as part of your running ritual that can help you recover from exhaustion as well as rejuvenate your body to run much farther than you have ever run before.
Planning Is Key!
According to Kyle Pfaffenback, who holds a doctorate in the field of nutrition as well as exercise physiology and works as a nutrition advisor, it is not the food which you have recently consumed that impacts the results you experience in your workout, but all the foods you have eaten in the past few weeks and months.
That is why, if your goal is to improve your running performance, then you must eat the right kind and amount of food on an everyday basis.
However, if you are simply going for a small jog that will not span more than 4 miles of distance, then you don’t need to worry about having something to eat before you go as, according to experts, your body would have enough energy in the form of glycogen that it would allow you a comfortable run without causing any exhaustion.
But you must still make sure to drink plenty of water in order to avoid dehydration, especially if you are planning to run during the morning right after waking up. On average, water intake of around 8 ounces right before you start running should be enough to fulfill all your hydration needs.
Good Nutrition Is Very Important
For longer runs, you need to eat something before heading out. Experts recommend that if your run is going to be longer, say above 4 miles, then intaking some complex carbohydrates is probably a good idea.
You don’t need to overload your body with them. According to experts, only around 60 grams is sufficient as it would replenish your body’s glycogen, and you can easily get this by having a bowl of oatmeal or even just a banana. Just make sure you are not eating this less than 2 hours before your run.
If you are into an intensive running regime, then stock up your system with a meal infused with lots of carbs the night preceding your run. This meal may include foods containing rice, potatoes, pasta, or even quinoa.