Proper nutrition and self-care is key for runners to stay injury-fee and perform at their best. This article will cover hydration, nutrient needs, recovery practices, and tips for runners to optimize health.
Hydration Tips for Runners
Hydration is crucial when training for races or running regularly:
- Drink water before, during and after running
- Consume an electrolyte drink to replace sodium lost in sweat
- Adjust water intake based on distance, climate and sweat rate
- Monitor urine color to gauge hydration status
- Weigh yourself pre and post-run to track water loss
Nutrient Needs for Runners
Target these nutrients to fuel runs and aid muscle recovery:
Carbs – The primary energy source for running performance. Prioritize high quality sources.
Protein – Necessary for rebuilding damaged muscle tissue after strenuous runs. Aim for 0.5 – 0.8 grams per pound of body weight.
Iron – Essential for oxygen delivery to working muscles. Lean meats, spinach and lentils are good sources.
Calcium – Needed for bone health and injury prevention. Yogurt, milk, kale and broccoli can provide adequate calcium.
Recovery Practices for Runners
Implement these tips for optimal recovery:
- Foam roll and stretch post-run to increase flexibility and reduce soreness.
- Eat a snack with carbs and protein within 30 mins of finishing a run to replenish energy and initiate muscle repair.
- Alternate had training days with easier recovery workouts or rest days.
- Listen to your body and take extra rest when needed to prevent overtraining.
Proper fueling and self-care helps runners stay healthy and train sustainably. Visit our blog section to learn more health tips.
