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Running has really “taken off” in recent years! This is great for cardiovascular, pulmonary, psychological, spiritual, mental fitness — you name it, and running likely helps in some way. However, as a physical therapist I often see long distance runners who struggle with maintaining adequate nutrition while training for their sport. One common issue I see is the confusion between under eating and overtraining. In this blog post, I will discuss why this confusion happens and the importance of proper nutrition for long distance runners.
It’s not uncommon for runners to under eat while training, thinking that less food will help them lose weight and improve their performance. However, this approach can lead to fatigue, decreased performance, and even injury. Under eating can cause inadequate fueling of muscles, which can lead to reduced endurance and muscle strength, as well as decreased injury resistance.
On the other hand, overtraining occurs when a runner increases their training intensity or duration too quickly, leading to muscle fatigue and increased risk of injury. Overtraining can also cause loss of appetite and difficulty in maintaining adequate nutrition.
Recent research has shown that better nutrition can lead to reduced injuries and allow long distance runners to train at the same frequency without risk of overtraining. In a study published in the Journal of the International Society of Sports Nutrition, researchers found that runners who consumed adequate carbohydrates and protein had fewer injuries and were able to maintain their training regimen without interruption.
Another study published in the Journal of Sports Medicine and Physical Fitness found that long distance runners who ate a balanced diet, including sufficient carbohydrates, protein, and healthy fats, were able to maintain better muscle strength and endurance compared to those who had a lower intake of these nutrients.
In conclusion, under eating can be confused with overtraining and can lead to decreased performance, fatigue, and injury. Proper nutrition, including sufficient carbohydrates, protein, and healthy fats, is essential for long distance runners to maintain their training regimen and reduce their risk of injury. If you are a long distance runner struggling with proper nutrition or have questions about how to improve your diet for running, don’t hesitate to consult with a physical therapist and nutritionist for guidance.
When considering protein intake for most athletes, consuming .78 – 1 gram/kilogram body weight/day is a good rule of thumb.
Ex: 150 lb runner should Consume 117 grams to 150 grams of protein per day across 3-6 meals to reduce muscle, tendon, and bone break down.
Sources:
- Carmichael, M. (2017). Nutrition for endurance athletes. Simon and Schuster.
- Kasper, A. M., Cocking, S., Cockayne, M., Barnard, M., Tench, J., Parker, L., & McAndrew, J. (2016). Carbohydrate mouth rinse and caffeine improves high-intensity interval running capacity when carbohydrate restricted. International Journal of Sports Nutrition and Exercise Metabolism, 26(1), 1-8.
- Schwartz, C. E., Puhl, J., & Foster, C. (2017). Nutrition strategies for endurance athletes. ACSM’s Health & Fitness Journal, 21(2), 19-24.
- Stellingwerff, T., Cox, G. R., & Burke, L. M. (2019). Nutrition for endurance athletes. Journal of sports sciences, 37(sup1), S3-S4.