How to increase your stamina when running: 13 simple tips to try

Just as it’s important to stay hydrated before running, it’s also important to eat for endurance – otherwise you’re quite literally running on empty! When it comes to running, carbs are your friend; as they give your body glycogen, which is fuel for your muscles. This doesn’t mean you need to eat an enormous plate of pasta before a run, but eating a 400 calorie meal two hours before setting off on your run can be helpful.

Complex carbs like whole grains, oatmeal, bananas, and brown rice are better than refined carbs, and it’s wise to stay away from sugary foods. These will make your blood sugar spike, which will be followed by a crash.

Try to avoid eating foods that take a while to digest, like cheese, beans, and high-fibre fruit. If you find yourself lacking energy during your run, then you might want to increase your carb intake next time. Generally speaking, it can be a good idea to aim for making carbs 55% – 65% of your total calorie intake.

To find out more about what you should eat to fuel up properly – and to calculate how many grams of carbs you need to eat based on your weight – have a read of these tips from the Cleveland Clinic. Or, to keep reading about the carb best sources for runners, check out this article by Podium Runner.

Author: wpadmin

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