5 Must-Know Rules for a Sustainable Running Diet

With the right knowledge and a little planning, you can enjoy delicious food and fuel your running journey without sacrificing flavor.

Here’s how you can stick to a healthy running diet without dreading your next meal!

1. Know Your Goals

Your running diet depends on what you’re aiming to achieve. Are you looking to lose weight, gain muscle, or train for a specific race?

Your goals dictate how you should be fueling your body. Before diving into meal planning, get clear on what you want to accomplish.

Is it dropping 10 pounds, hitting a PR, or simply feeling better during runs? The first step is knowing what you're working toward.

2. Make a S.M.A.R.T. Goal

Now that you’ve identified your overarching goal, it’s time to get specific. Enter the S.M.A.R.T. framework: Specific, Measurable, Attainable, Relevant, and Timely.

Let’s break that down:

Specific: Rather than saying, "I want to be healthier," aim for a clear target like, "I want to lose 10 pounds" or "I want to increase my weekly mileage by 10%."

Measurable: Make sure your goal is something you can track. For example, "I want to run a 5K in under 30 minutes" is measurable, while "I want to get faster" is not.

Attainable: Be realistic about what’s achievable given your current situation. Losing 20 pounds in a month isn’t just unrealistic – it’s unhealthy.

Relevant: Ensure your goal aligns with your priorities. If you’re training for a marathon, focusing on building speed might not be as relevant as building endurance.

Timely: Set a deadline. Saying "I want to run a half marathon" becomes more actionable when you say, "I want to run a half marathon in 3 months."

Setting a S.M.A.R.T. goal keeps you focused and provides a clear roadmap for both your running and diet plans.

3. Drink Like a Fish (But Water, Not Wine)

Hydration is critical for runners, but many of us fall short.

Staying properly hydrated helps your muscles perform at their best, keeps your joints lubricated, and aids in recovery.

Yet, it’s not just about gulping down water during your runs – it’s about consistent hydration throughout the day.

Here you can learn the most common hydration errore made by runners!

Most Common Hydration Errors Made By Runners | The Running Week

Let's speak about something that's super crucial for all of us, whether you're a seasoned pro or just starting out on your running journey – staying well-hydrated.

www.therunningweek.com/post/most-common-hydration-errors-made-by-runners

The general recommendation is to drink about half your body weight in ounces each day.

For example, if you weigh 160 pounds, aim for around 80 ounces of water. However, this is just a guideline.

Your hydration needs may vary depending on factors like climate, sweat rate, and training intensity.

To stay on track, carry a reusable water bottle with you and sip throughout the day. If plain water bores you, try infusing it with slices of lemon, cucumber, or mint.

And don’t forget to replenish lost electrolytes, especially after long or sweaty runs.

4. Fat Is Your Friend

Healthy fats are essential for runners. Foods like avocados, olive oil, and nuts provide energy and help absorb nutrients.

Don’t be afraid of fats—just focus on the good ones.

Incorporating healthy fats not only boosts your nutrition but also makes meals more satisfying and flavorful.

5. Find Recipes You Actually Enjoy

Eating healthy doesn’t mean suffering through boring meals. Explore recipes that make healthy eating enjoyable.

For example, Shalane Flanagan’s Run Fast, Eat Slow cookbook is packed with runner-friendly recipes like Superhero Muffins and Fartlek Chili.

Find meals you genuinely look forward to eating!

6. Meal Prep Like a Pro

Once you’ve found recipes you love, meal prep becomes your best friend.

Whether you batch-cook on Sundays or just keep your fridge stocked with healthy ingredients, having meals ready when hunger strikes is crucial for sticking to your diet.

Plan ahead so you’re not tempted to grab junk food when you’re short on time.

Curious about what fuels Eliud Kipchoge? Discover his diet here!

Conclusion

A healthy running diet doesn’t have to be restrictive or boring.

By setting clear goals, making gradual changes, and finding recipes you love, you can fuel your runs and enjoy delicious, satisfying meals.

Stick to these simple rules, and you’ll be well on your way to achieving your running and nutrition goals while staying energized, happy, and motivated.

Happy running and happy eating!

Matteo

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