As runners, we’re always looking for ways to improve our performance and reach our goals. While training is undoubtedly crucial, nutrition plays an equally important role in our success. In this comprehensive guide, we’ll explore how to optimize your diet to support your running and overall health. We’ll cover everything from the basics of a high-quality diet to specific meal plans and strategies for fueling your runs.
In today’s Western society, we’re surrounded by an abundance of calories that our ancestors could never have imagined. Unfortunately, many of these calories come from processed, packaged foods designed to exploit our taste buds rather than nourish our bodies. For most runners looking to improve their performance through diet, the key is simply to clean up their eating habits.
A few years ago, my friend and renowned author Matt Fitzgerald released his Diet Quality Score (DQS) app, which I highly recommend. The DQS app focuses less on specific macronutrients (carbs, fats, proteins) or food types and more on whether the foods you eat are of high quality or low quality. This approach allows you to make gradual improvements to your current diet rather than forcing a drastic, often unsustainable change.
To raise the quality of your diet, focus on swapping lower-quality foods for higher-quality alternatives. Here are some examples:
| Lower-quality food | Higher-quality substitute |
| Diet soda | Seltzer water |
| French fries | Baked potato |
| Cereal and milk | Old-fashioned oatmeal with raisins and almond slivers |
| Energy bar | Whole-grain toast with natural (no sugar-added) peanut butter |
| Frozen yogurt | Plain full-fat yogurt with fresh berries and a drizzle of honey |
Remember that these are general guidelines, and you need to figure out what works best for your body. Some runners may have specific dietary needs or sensitivities that require further customization.
Proper fueling is essential for optimal running performance. Here are some key considerations:
To help you get started with a high-quality diet, here are some sample meal plans adapted from Matt Fitzgerald’s work. These plans are designed to support different running schedules and can be adjusted to fit your personal needs and preferences.
While these meal plans provide a solid foundation, it’s essential to remember that every runner is unique. Some athletes may have specific dietary requirements or sensitivities that need to be addressed. For example, I once coached a group of elite runners where three women discovered they were sensitive to gluten (one even had celiac disease). When they eliminated gluten from their diets, the quality of their nutrition improved significantly, leading to better performance and ultimately helping our women’s team win the National Cross-Country Championship.
This example illustrates that even among those striving for a high-quality diet, individual needs can vary. You don’t have to abandon the foods you enjoy or that are an integral part of your culture. Instead, focus on raising the overall quality of the foods you eat and pay attention to how your body responds.
As you approach your goal race, nutrition becomes even more critical. Here are some resources to help you fine-tune your nutrition strategy:
Optimizing your nutrition as a runner doesn’t have to be complicated or restrictive. By focusing on diet quality and making gradual improvements, you can fuel your performance, support your training, and enhance your overall health. Remember to listen to your body, experiment with different foods and strategies, and be patient as you find the approach that works best for you.
As you continue on your running journey, don’t hesitate to seek guidance from nutrition professionals or experienced coaches who can help you fine-tune your diet to meet your specific needs and goals. With the right nutrition strategy in place, you’ll be well-equipped to tackle your next running challenge and achieve your personal best.
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Written By Greg McMillan
Called “one of the best and smartest distance running coaches in America” by Runner’s World’s Amby Burfoot, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.
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