Impact of Diet on Running Performance

Having a good diet is just as crucial to run a fast mile or 5k as rest and training. Many people think distance runners can eat whatever we want since we burn over 1,000 calories a day on a 10 mile run. Although it is true that distance runners can eat all the desserts and junk food we want without gaining a single pound, the effects on daily energy level will drop and the runner's body fat % will rise which will also effect performance.

There are many benefits that eating healthy can have on the body including:

• Increased recovery rate between workouts
• Higher energy level
• More consistent energy level throughout the day
• Stronger muscles
• Better mood
• Feeling lighter when running
• More toned body

I became conscious of my diet during senior year as a high school distance runner. I began eating 1 bag of spinach every day to see if I performance would improve. I thought of this idea after hearing other runners talk about how green vegetables are so important for the body because they are rich in iron, and many vitamins and minerals I don't even know about.  My senior year cross country and track seasons happened to be my best season ever up to that point and I experienced my biggest improvement ever. As a competitive distance runner at the elite level, cutting 6 or 7 seconds off a mile time is huge. My improvement from 4:19 to 4:12 senior year is mostly a result from my diet.
I replaced hamburgers with sandwiches on wheat bread, fries with potatoes and vegetables, fish instead of pizza, fruit and yogurt for dessert instead of chocolate cake and grilled food instead of fried. In order to take fitness goals and performance to the next level, this is the commitment I feel was needed.