Nutrition and Hydration Guide for Long Distance Running

Eat Well, Hydrate Well, Run Well

young teenager drinking water after exercise.
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Nutrition and hydration are critical to training for and running long distance races such as half marathons and marathons. A runner's diet is important not only for maintaining good health, but also to promote peak performance. Here are some basics about running nutrition and hydration, including what, when, and how much to eat and drink.

General Nutrition Guidelines for Runners

The diet recommendations for runners are not that different than nutritional guidelines for non-runners. Here's some basic advice on how runners can maintain a healthy diet.

Pre-Run Nutrition and Hydration

What you eat and drink before your runs can really make or break your run. Here's some advice on what and when to eat and drink before running.

Nutrition and Hydration on the Run

Hydration during your runs is crucial to preventing heat-related illnesses such as dehydration. Eating during your runs is also necessary when you're running longer than 90 minutes, so your energy supplies don't become depleted. Here's advice on what to do.

Post-Run Nutrition and Hydration

After running, especially a long run, you want to replenish energy as quickly as possible to help with the recovery process. Here's advice on what to do to make sure you recover safely and effectively.

Weight Loss Advice

Many people start running because they want to lose weight. But it takes more than just running to be successful. Here are some healthy eating and exercise tips to help you shed some pounds and maintain a healthy weight.