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Nutrition and Hydration Guide for Long Distance Running

Eat Well, Hydrate Well, Run Well


Updated June 12, 2014

young teenager drinking water after exercise.
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Nutrition and hydration are critical to training for and running long distance races such as half marathons and marathons. A runner's diet is important not only for maintaining good health, but also to promote peak performance. Here are some basics about running nutrition and hydration, including what, when, and how much to eat and drink.

General Nutrition Guidelines for Runners: The diet recommendations for runners are not that different than nutritional guidelines for non-runners. Here's some basic advice on how runners can maintain a healthy diet.

Nutrition and Hydration on the Run: Hydration during your runs is crucial to preventing heat-related illnesses such as dehydration. Eating during your runs is also necessary when you're running longer than 90 minutes. Here's advice on what to do.

Post-Run Nutrition and Hydration: After running, especially a long run, you want to replenish energy as quickly as possible. Here's advice on what to do.

Weight Loss Advice: Many people start running because they want to lose weight. Here are some healthy eating and exercise tips to help you shed some pounds and maintain a healthy weight.

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  5. Nutrition and Hydration Guide For Marathon Runners

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