Running (long distance)

Introduction

Long-distance running is an aerobic sport, that can involves ultra long races (eg marathons), which rely on having vast amounts of energy for endurance. This means continual replenishment of carbohydrate stores in the body. Long distance runners are ideally very lean, so do not carry a lot of body-fat or muscle bulk. Obviously some muscle is needed, but with long races muscle wastage can occur which can hinder performance. It is therefore key to have a certain level of protein in the diet. Protein intake is often overlooked by many ultra-endurance athletes.

Exercise goals

A long-distance runner is concerned with wanting to boost endurance or encourage fat loss if too heavy. See the relevant parts in the exercise goals section.

Diet

Long distance runners generally need a diet high in carbohydrates with moderate amounts of protein and essential fats. It may be useful to ‘carbohydrate load’ a day or so before a competition to ensure that the body’s energy stores are to their maximum levels. It is important to allow plenty of time for meals to digest before a race.

• Carbohydrate for energy: (60-70% of total calories), Potatoes, pasta, rice, Breads, fruit
• Protein for muscle repair: (0.6 to 0.7grams per pound of lean bodyweight per day). Eat lean Meat, Fish, Poultry, Eggs, legumes, nuts, cottage Cheese
• Essential fats for co-ordination: oily Fish, nuts and seeds - if already at the desired weight, these foods can be increased to provide more calories.
• Eat every 2-3 hours so that you are having 5-6 small meals throughout the day.
• Water to replace fluids lost through perspiration: 2 litres per day
• See the section on Basic Nutrition for more information.

Supplementation

General suggestions for long-distance runners include:

• Carbohydrate supplements - as drinks or bars for energy and carbo-loading. As needed before, during and after training or a race.
• Fluid replacement drinks - to prevent dehydration and improve endurance. Before, during and after training or a race.
• Creatine monohydrate - for improving race times. 3-10g per day (no-loading phase needed - see below). Creatine citrate may be better for longer races.
• HMB - to help prevent muscle wastage during ultra long periods of cycling. 1 gram 3 times per day. Take one dose with Creatine.
• Hi-potency multivitamin & mineral supplement - to boost levels of nutrients especially Iron and the B-vitamins which affect energy levels (also see vitamins and minerals). 1-2 per day
• Antioxidant formula - for protection against free radicals generated during long periods of aerobic exercise. 1-2 capsules a day.
• Phosphate supplements - These reduce lactic acid in the muscle and can help an ultra-endurance athlete keep going that little bit longer before getting a ‘stitch’.
• Glucosamine sulphate - to protect knee joints from ‘pounding’ action of running, particularly if running on concrete roads. 1500mg per day

Other supplements

In addition to the above there are many other supplements that can help a long-distance runner depending on the goals of the individual. The following issues are often important to a runner. (see the relevant sections)

Boosting endurance

Weight loss

Joint protection

Immune support

Vitamins and minerals

Drug testing

• All of the supplements above are not a concern for professional long-distance runner and will not cause a positive drug test.

Professional runners do need to avoid the following supplements:

• Citrus aurantium
• Sida cordifolia
• Androstenedione or Andro (not legally available for OTC sale in the UK)
• Ephedrine or ephedra (not legally available for OTC sale in the UK)
• Thermogenic/energy products containing any of the above.

Other comments

• Problems such as muscle cramps are very common in long-distance running and are often caused by dehydration, it is therefore important to drink plenty of water or use fluid replacement drinks on a regular basis.
• There has been controversy over the use of Creatine in sport due to the unwanted weight gain experienced by some athletes. Recent studies suggest that this is not an issue, if Creatine is used without the loading phase and that just the maintenance dose is used for 4-6 weeks at a time with a 4-week break in between. 

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