Most regular long distance runners know that nutrition and fuelling themselves for their runs is very important.

But while a lot of endurance runners rely on sugar to give them energy during a run and this usually works, taking foods that are high in sugar on a daily basis are not good choices for fuel as part of a regular diet.

This is because on a daily basis, a diet that is high in sugar will temporarily give you an energy spike, but then about an hour later, you will crash and find yourself feeling more tired than ever, when the sugar rush dies off.

Instead, choose from the following foods, as these will give you sustained energy that will last throughout the day – thus this helps you to build your speed and endurance levels in the long term.

Oats

Despite being a form of carbohydrate, oats have a low glycemic index, meaning that they help to regulate blood sugars and leave you feeling fuller for a longer period of time. When eaten together with yogurt and fruits, oats make a healthy and nutritious breakfast to begin your day.

Beetroot

This vegetable is high in Vitamins B and C, and beta-carotene. It also contains plenty of nitrates – which have a performance enhancing effect; this means that it improves blood flow and maximises oxygen delivery to all parts of the body.

For example, a study done by researchers at St Louis University in the States found that athletes were able to run, a distance of 5km, faster, after eating some baked beetroot, compared to athletes who did not do so.

So you can basically say that beetroot is nature’s form of steroids for runners… and taking beetroot is perfectly legal, too!

Salmon

High in proteins and rich in Omega-3 fatty acids, salmon promotes excellent heart health and at the same time, it repairs your muscles after a run. This helps you to recover more easily for your next run.

So for a meal that’s packed with plenty of nutrients, eat your salmon together with green leafy vegetables.

Spinach

Considered as one of the superfoods, spinach is high in Vitamins A, C, E, K and as well as Iron. The iron present in spinach helps to make more red blood cells, which carry oxygen around the body. And the more red blood cells you have as a runner, the more efficiently you will be able to run.

Coffee

Taking a cup of coffee before every race or run will help you to put power behind your running. In fact moderate amounts of caffeine, which is found in coffee, can enhance your running.

In fact this is what Britain’s Mo Farah does – twenty minutes prior to every race, he’ll drink a cup of coffee and this works for him. So why not make it work for you, too?

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