Running Into Summer

 Now that daylight savings time is in full effect, the sunshine is spending more time in front of the clouds instead of hiding behind them. You know what this means: 

Summer running is upon us. 

One of the easiest and best cardiovascular exercises is the act of running. It offers the body numerous health benefits and in my humble opinion, is a free act of therapy. While it is a highly encouraged and easily accessible physical activity, success in the sport is fully dependent on one specific thing: 

Adequate Fueling 

Without proper fueling and consumption of necessary macronutrients, running performance will suffer. Feeling sluggish, faint, and plateauing in running pace may all be side effects of improper nutrition status. The importance of consuming a diet rich in high quality carbohydrates, protein, and healthy fats are imperative to a successful summer running cycle. 

Getting nutritionally prepared for a run begins long before the actual run starts. Carbohydrate intake should be taken seriously, as maintaining muscle glycogen ensures that the body is adequately fueled for the physical activity you are about to put it through (Burke, 2007). High carbohydrate intake approximately 30-45 minutes prior to running ensures the body’s energy availability is ready to go (Ackerman and Holtzman, 2021). Carbohydrate consumption during exercises lasting longer than 1.5 hours should be anywhere from 30-40 grams (Ackerman and Holtzman, 2021). This number is generally based on the intensity of training load as well as the amount of sweat lost during exercise. 

Carbohydrate consumption should take place within thirty minutes of ending the training, as depleted muscle glycogen stores but be replenished in order to carry out recovery processes throughout the body (Ackerman and Holtzman, 2021). The consumption of 1.2 grams of carbohydrates per kilogram of body weight every hour for 4 to 6 hours post exercise is the best way to appropriately regain muscle glycogen regulation (Ackerman and Holtzman, 2021). Failure to follow these recommended guidelines may result in impaired muscle growth, delayed onset muscle soreness, and damage muscle recovery processes (Bytomski, 2018). 

As dietitians, we want you to have the best relationship with your body and mind, and that begins with a healthy relationship with food! If your goal for the summer is to have a happy and healthy running season, then adequate fueling from proper carbohydrate intake is your saving grace :) 

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Burke L. M. (2007). Nutrition strategies for the marathon : fuel for training and racing. Sports medicine (Auckland, N.Z.), 37(4-5), 344–347. https://doi.org/10.2165/00007256-200737040-00018

Bytomski J. R. (2018). Fueling for Performance. Sports health, 10(1), 47–53. https://doi.org/10.1177/1941738117743913 

Holtzman, B., & Ackerman, K. E. (2021). Recommendations and Nutritional Considerations for Female Athletes: Health and Performance. Sports medicine (Auckland, N.Z.), 51(Suppl 1), 43–57. https://doi.org/10.1007/s40279-021-01508-8