By Vivienne Law, coach. General healthy eating for runners — not a guide for a specific distance such as a marathon.
The five food groups
- Bread, potatoes and cereals (rice, pasta, noodles, oats) — your main source of carbohydrate, plus fibre, B vitamins and iron. Include them at every meal; the more active you are, the more you need.
- Fruit and vegetables — fibre, vitamins, minerals and antioxidants. At least five portions a day. A portion is about two tablespoons of cooked veg, a small side salad, a handful of fruit or a small glass of juice.
- Meat, fish and alternatives (beans, pulses, eggs, soya, nuts, seeds) — protein, B vitamins and iron. Small portions twice a day: about three slices of meat, a small fish fillet, two eggs or five tablespoons of beans.
- Dairy — protein, vitamins and calcium. Choose lower-fat options, three portions a day: a third of a pint of milk, a small yoghurt or a matchbox-sized piece of cheese.
- Fat and sugar — small amounts. Spreads give essential fatty acids, and sugary foods are useful quick energy on long runs, but too much doesn’t help.
No food is simply good or bad: it’s your overall diet that matters.
Hydration
- Aim for 1.5–2 litres (3–4 pints) of fluid a day, more when training.
- Tea, coffee and juice count, but at least half should be water.
- After training, drink about 750ml for every 0.5kg of weight lost during the session.
Estimating your calorie needs
This gives an estimate only. First work out your basal metabolic rate (BMR) from your weight in kg:
| Age | Men | Women |
|---|---|---|
| 18–30 | (weight × 15.3) + 679 | (weight × 14.7) + 479 |
| 31–60 | (weight × 11.6) + 879 | (weight × 8.7) + 829 |
| 60+ | (weight × 13.5) + 487 | (weight × 10.5) + 598 |
Then multiply by your activity level: 1.3 if you exercise 1–2 times a week, 1.4 for 2–3 times, 1.5 for hard exercise more than 3 times a week.
Example: a 60kg woman aged 31–60 has a BMR of (60 × 8.7) + 829 = 1,351 kcal. If she’s active, 1,351 × 1.5 = about 2,027 kcal a day.
To lose weight, multiply by 0.85. To gain weight, multiply by 1.2.
Sample day (about 2,000 kcal)
| Meal | Food | kcal |
|---|---|---|
| Breakfast | Bowl of cereal, 200ml semi-skimmed milk, 1 tsp sugar, glass of orange juice | 401 |
| Mid-morning | Currant bun with a scraping of low-fat spread | 237 |
| Lunch | Two slices of bread with spread and two slices of lean meat, low-fat yoghurt, apple | 496 |
| Mid-afternoon | Banana | 100 |
| Evening | Chicken breast, large baked potato, 4 tbsp vegetables, two kiwi fruit | 592 |
| Supper | Slice of toast with spread | 142 |
The British Dietetic Association has more food fact sheets.