Tips for a Runners Diet

To run long distances, you need to train your body and have plenty of energy reserves to boot. Some can’t even run for a minute without panting, but the best athletes can run for almost an entire day. How do they achieve such a feat? Besides training and endurance, they need to have plenty of nutrition, as it regulates your blood sugar and makes cramps less frequent.

See, you can’t run if your diet isn’t up to stuff. Because a professional athlete uses so much energy, they need an adequate amount of vitamins, minerals, and amino acids, which help them recover. In fact, their nutrition is just as important, if not more so, than their training. So how does one fuel their nutrition, anyway?

runners diet tips

Breakfast is Key

No matter when you run, even if it’s at night, you need to have breakfast. This is because breakfast helps your body fuel the first time in the morning. If you run in the morning, you should always supplement your body with a nutrition bar or shake to give your body the fuel it needs.

Not only that, but breakfast starts fueling your metabolism, and boost your digestive system. In other words, you lose more weight while keeping up a nice sleep schedule and having plenty of energy. By making breakfast your most important meal of the day, you can be able to eat less for subsequent meals, making you lean and strong.

Eat Plenty of Plants

Supplements are good and all, but your body needs to have real food in order to get the most fuel. While each food has its purpose, plants are perhaps the most important form of energy you can obtain. When heading to the store, look for these plants:

  • Vegetables: spinach, kale, bets, tomatoes, chard, cucumbers, carrots, and peppers
  • Nuts: Pecans, almonds, cashews, and walnuts
  • Plant Milk: Coconut, cashew, and almond
  • Seeds: Chia, hemp, and flax seeds
  • Fruit: Bananas, berries, ranges, apples, peaches, pineapple, and bananas
  • Legumes: pinto beans, green beans, black beans, and peanuts
  • Oils: Ghee, olive, grapeseed, and coconut

You can eat these foods however you feel like. Not everyone likes eating leaves, so you can make smoothies or juices out of them. Blending is better than juicing because it gives your veggies more fiber, while blending greens makes them easily drinkable.

Eat Empty Foods Sparingly

Empty calories, or foods that contain no nutritional value, are not ideal for a good runner. Most of your foods should be a good blend of vitamins, minerals, and other nutrients. As we’ve said, you can mix and match to make health eating enjoyable.

Macro Balancing is Important

When choosing your food, you need to figure out your macronutrients. Essentially, these are the three main parts of healthy nutrition, and they’re protein, fats, and carbs. All three work together to give you the best health imaginable.

Make sure you add them to every meal you can, and keep an approximate ratio of 40 percent carbs, 40 percent protein, and 20 percent of healthy fats. One good idea is to have an egg omlette with a banana and almond butter smoothie. Make sure you’re eating wholesome foods and not those that are overly processed. Check out your local farmer’s market for the most wholesome vegetables you can find.

Your Fridge Should be Full

Don’t start running on an empty fridge! After spending hours upon hours of running, a good runner needs lots of food. To save you a trip to the grocery, keep your fridge stocked up with healthy foods that can easily be prepared.

By having plenty of healthy foods ready, you can avoid eating out. One good idea is to plan. Write a schedule of what meals you’re going to eat for a week, and keep your fruit and veggies chopped ahead of time. Also, you can pack your fridge with beef, soup, and quiches, and these are all healthy foods that make a great meal.

Your foods should always be filled with nutrition of the highest quality. Not only does it need to make up for all the calories you burn, but it needs to be replenished of nutrition. Because of this, always have plenty of plants with a side of protein from lean meats.

For meat, keep a good supply of chicken, fish, eggs, and beef, and try to go grass-fed and wild-caught if you can. If you’re a vegetarian, you can always get your protein from beans, seeds, and nuts.

Stay Hydrated

Before, during, and after a run, you need to be hydrated at all times. The average amount of water people drinks usually won’t suffice. Bring as much water as you can, bring sports drinks, and consume plenty of freshly squeezed juices to keep your hydration in check.


To be a master runner, you need to keep all your nutrition in check. You can’t outrun a bad diet, so make sure you eat plenty of foods that are rich in carbs, healthy fats, and protein. So start stocking up your fridge!

Elliptical Machines – What’s The Big Deal?

Even though elliptical machines are largely considered to be a “new” type of home exercise machine, they have actually been around for a relatively long time. These machines have been a standard feature in virtually all gyms for quite a while now; however, home sales have been on the rise as of late. So what exactly is all the fuss about? Weight loss, burning calories, and low resistance.

Most gym equipment, such as weights and treadmills, provide a fairly good workout. However, what they also provide is a great deal of high impact stress on key areas of your body; such as your knees, elbows, hips, and ankles. This is why the elliptical trainer is extremely advantageous, not only does the natural motion provide a great workout, it also supplies a negligible level of impact on these same joints (ankles, knees, and hips).

This is known as “low impact exercise” and this is the main factor that contributes the elliptical machine being accessible to people of varying ability and age. Elliptical machines are even frequently recommended to individuals who are in physical therapy and/or recovering from injuries.

Even somewhat similar devices, like the exercise bike or treadmill, pale in comparison to the elliptical

elliptical machines

Schwinn Elliptical Trainer

machine. Why? Well, because it not only gives your lower body a proper low impact workout, it also caters to your upper body as well.

We’re just getting started. Those were just the introductory benefits, here are several more reasons why the elliptical machine is a weight loss champ.

You Get A Great Cardio Workout

If you want to compare the elliptical machine to any other machine in your local gym go right ahead. You’ll find that it can either give you an equal cardio workout or an even better one. While the treadmill might be better if you are a professional sprinter or marathon runner, the elliptical is better suited to cater to the needs of the average person and pro athletes can make use of higher quality models that have greater resistance levels.

You Can Adjust It To Match Your Fitness Level

When it comes to the intensity of the workout that you want, elliptical machines are high customizable. This is a workout machine that literally grows with you. As your fitness level increases you can subsequently increase the resistance level, the incline, and the stride length of your machine. This is also a great family workout machine: adults, teens, and even elders, can benefit from a great low impact cardio workout.


Your Upper Body Is Not Forgotten

Similar pieces of exercise equipment (such as the treadmill) only provide a lower body workout. While this lower body workout might be great, an elliptical machine provides both your lower and upper body with an exceptional workout. However, some elliptical machines have the option of static handlebars if you aren’t looking for an upper body workout.

The important thing is that you are getting options, more bang for your buck. By working out both your lower and upper body you are burning more calories and by extension spending less time exercising.


Longer Workout, Lower Perceived Exertion

What does this mean? This means that individuals who utilize elliptical machines don’t actually realize just how much their body is working. This lower perceived exertion means that they then workout for a longer period of time compared to other forms of exercising. Why is there a lower level of perceived exertion? It all comes back to the low impact workout that elliptical machines provide.


High-Tech Workout Equipment

Elliptical machines are constantly being updated just like other workout devices. Furthermore, because of the renewed rise in popularity of elliptical machines, developers are now focusing on them now more than ever. Models are now on the market that have built in fitness utilities, extraordinary interfaces, and innovative entertainment features, among other things. Have a look at for some great elliptical machine reviews, guides and information.


You Get A Machine That’s Easier On Your Body

Low impact workout means that you get a machine that is gentle on your joints and by extension your entire body. People who; are injured, have arthritis, stress fractures or just have joint and back pains, can enjoy a fulfilling cardio workout that won’t worsen their condition.


You Get A Versatile Piece Of Exercise Equipment

Just look back at everything that has been listed. There is no debating this, the elliptical machine is the most versatile piece of exercise equipment that you can possibly own. You get a full body workout that is so easy on your body that the elderly or injured can still make use of it.

This is why the rowing machine, the exercise bike, and even the great treadmill, are now being outsold by the humble elliptical. Don’t just take my word for it, try it out for yourself and let the results speak for themselves.