Keeping fast and fit as spring rolls in: Nutrition tips for runners

By Phillip Janowski
WKTV Contributing Writer


A whole food diet is important for runners as they gear up for the summer running season. (pxhere.com)

Running is back in season! Spring means warmer weather, and warmer weather means more running. Whether preparing for that early morning run, or for a marathon such as the Amway River Run or the Grand Rapids Marathon, proper nutrition is the key to success. YMCA dietitian Nicole Holmes and Dr. Elizabeth Albright of University of Michigan Health offer advice and tips for getting the most out of your sprint.

“Include protein in all meals,” Holmes said is her first recommendation. “Protein is an essential building block for muscles, helping them recover from training.” She goes on to include such foods as meat, eggs, fish, milk, yogurt, cheese, nuts, tofu, seeds and legumes as great sources of protein.

Albright notes that “there isn’t necessarily one specific eating plan” she would recommend for all athletes. In general she encourages following a whole food diet, a plan which includes decreasing the amount of processed foods eaten. Carbohydrates are highly regarded in particular, such as “whole fruit, sweet potatoes, oatmeal, brown rice, whole grain bread, cereal, and pasta.”

Nicole Holmes

“Carbohydrates provide the major source of energy when training,” Holmes agreed. Fruits and vegetables are key as well. “Fruits and vegetables are important components of every training plan because they are packed full of vitamins and minerals essential for proper recovery of trained muscles, prevention of illness, and overall health and wellbeing.”

Fluids, especially water, are also extremely important. Holmes recommends drinking five to 10 ounces of fluids every 15 to 20 minutes. When it comes to healthy, electrolyte-laden energy drinks, such as Gatorade or Powerade, she says the longer the run, the more important they are. Albright recommends these drinks when running for over an hour.

Stretching before runs is an essential practice. Rather than classic “static” stretches that are often practiced in school, such as holding a stretch for a period of time, Albright recommends “dynamic” stretching, or stretching with movement. “Essentially you perform gentle repetitive movements that increase range of motion, provides muscle lengthening, and gets blood flow circulating through the area.” She recommends Runner’s World’s article on the topic: https://www.runnersworld.com/training/a32616143/standing-prerun-stretches/

Dr. Elizabeth Albright

In the end, everyone needs to find their own pace and rhythm when it comes to exercise. Holmes notes that “it may take multiple training runs to figure out what nutrition combination works best.” Similarly, Albright explains that there isn’t really a best time of day for running, whether training or in a marathon: “The most important thing is to plan for what you are likely to stick to.”

Perhaps most important, Albright concludes, is to HAVE FUN! “You are running a marathon, something 99% of the world will never do. Congratulate yourself, be proud of yourself, and enjoy it!” 

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