The average athlete will burn through 2822 calories during a marathon, which is roughly the same as your recommended daily intake when sedentary. Even if you aren’t planning on running a marathon, the physical exertion for any race will leave you feeling hungry. However, runners don’t just need energy, but the right nutrients as well. A fast food burger and fries may have enough calories to last 26.2 miles, but you won’t perform on that alone. Trying to consume the right amount of calories and ensuring that it is nutritionally valuable is a difficult task for any runner, but below are two hacks which can really help out.

Snack Regularly

For people trying to lose weight, snacks are usually the first thing to go. However, the danger of being a regular runner is that you may enter a calorie deficit. Therefore snacks are essential. While a full meal is a quicker way to consume calories, it will leave you with a blood sugar crash later in the day, making running difficult. You may also feel fatigued as you try and digest all the food in one go. By stocking up on healthy foods, such as fruit and protein bars, you will maintain stable energy levels and find it easier to consume a range of vitamins. Snack on superfoods like blueberries and avocado, focusing on calcium to protect bones, protein for muscle growth, and replenishing sodium which is lost through sweat.

Monitor Your Water Intake


Like three quarters of Americans, you may be chronically dehydrated. Most people don’t realize just how lacking in water intake they are. The stuff is freely running from the faucet, so there is no excuse not to be getting enough. As a runner, you will never perform without proper hydration. If you can’t seem to get past your runner’s wall or experience post-workout headaches, then lack of water is probably the cause. While you should be drinking around two liters of water on a rest day, this should be at least doubled when you are going for a run. Increasing water intake is so simple, yet could prove extremely valuable.

By taking on board these two simple daily habits, you will find reaching your athletic goals much easier. Always having a healthy snack around ensures that your energy levels stay stable and allow you to gradually meet your nutritional needs. Meanwhile, tracking your water intake will keep your body functionally properly between workouts, so that you can always perform at your best.


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