Good foods for long distance runners?

Question

I am 14 years old, 5'6 and weigh close to 100lbs. Tomorrow I am going to do a long run of 7 miles and I need to know some good foods to eat the day before and the day of.

I am training for a half marathon and needs some good training advice to! Please help!

What I have been doing so far is running 4 miles about 3 times a week, doing one sprint work out, and doing one 7 mile run. I plan on increasing milage soon. But I need proper nutrition before I do.

Answer 1

pasta pasta pasta pasta, lean protien, and some fats (peanut butter is good) lots of water, cut out any soda.

Answer 2

Hey girl! I run cross-country and all that stuff, so here's what I recommend;

eat lots of carbs! This is because for distance, you run for a long time, and you need long term energy. Your body takes a while to digest carbs, so the energy that the carbs are producing for you will stay in your system 4 a while. Pastas and bread, and all that yummy white food is good. Bananas are also great bc theyre high in potassium. Drink nothing but water! You'll b able to slide with gatorade! lol

Also try avoiding dairy products. It affects your breathing. Idk how, but it does, i guess. But ya, so there's my advice. I wish you the best of luck!

Answer 3

You should eat pasta the day before. I am also 14 and I'm doing the Denver half-marathon. Eat a banana 2-4 hours before you run they help prevent cramps. Also you can make a smoothie with frozen fruit, banana, and energy powder. When I train for this half marathon my X-country coach is making me do 35-40 miles per week. To train run on a hilly course 2 times a week. Run 6 days per week. Take 1 day off to let your muscles recover and let your body get rested. Swim half a mile at least 3 times a week.

Answer 4

definetly carbs and make sure you drink water a half hour before running so that it can fully get into your system.

Answer 5

Load with carbs before a long run .. pasta, potatoes, bread etc.  Also make sure you keep yourself well hydrated - doesn't need to be water, but make sure you take on fluids too.

On the day of the run, try something like porridge/weetabix about an hour before you leave.  They are slow release energy foods so should keep you going during your run.

When you get back a smoothie/banana or something protein based is ideal.  But then again, sometime a cuppa and a roll & sausage just hits the spot.

Answer 6

Bananas, peanuts, almonds, to name three.