Running is an example of a cardio workout that will help improve your overall health and maintain a healthy weight. However, running is an intense physical activity. Your diet will play a key role in your performance and endurance. As a woman, your diet will include healthy choices that will fulfill your nutritional needs, including your need for iron.
Significance
Running demands much fuel. Even at slower speeds, you still burn significant amounts of calories. According to HealthStatus.com, a 150 lb. person will burn 576 calories an hour running 5 mph. If you increase your speed to 8 mph, the calorie burn goes up to 917 calories. Your runner's diet therefore, must provide the additional fuel you will need to run. It will also aid the recovery of your muscles after a running session.
Benefits
The primary benefit of a runner's diet is that it supports the needs of a woman engaged in intense physical activity. Your diet will include plenty of carbs. The acceptable macronutrient distribution range for carbohydrates is 45 to 65 percent of your total caloric intake, according to the U.S. Department of Health and Human Services. The body can easily break down carbohydrates for fuel. A diet high in carbs will best support your fuel demands. The diet will also help prevent weight gain, which can place added strain on your cardiovascular and respiratory systems.
Carb Loading
Your body stores excess sugars in your liver and muscles. The body will then draw upon these reserves if your activity is especially intense, such as during a marathon or other long-distance event. Take advantage of your body's physiology by carb loading before the event. According to Mayo Clinic, loading up on carbs before you run is one way you can maximize the amount of energy that will be available to you when needed. Your runner's diet will include healthy carbs such as whole grains, fruits and vegetables.
Caloric Intake
As a woman, you burn less calories per mile than a man typically because women generally weigh less and have less muscle mass than men. Therefore, your caloric intake must fall in line with the amount of calories you burn. Even though running burns a lot of calories, you still must take care and not overeat. If you are running less, adjust your caloric intake accordingly.
Blood Sugar
Your diet should include complex carbohydrates and healthy choices, rather than sweets or soft drinks. These types of foods can cause a spike in your blood sugar. When your blood sugar drops, you may experience a reduction in your athletic performance. A 2010 study in the International Journal of Pediatrics found that even a small drop in blood sugar can cause a marked effect on sports performance. Your runner's diet must anticipate this with foods that will keep your blood sugar levels on an even keel.
References
- Health Status: Calories Burned Estimator
- U.S. Department of Health and Human Services: Carbohydrates
- "Principles of Anatomy and Physiology"; G. Tortora et al; 2005
- Mayo Clinic: Carbohydrate-Loading Diet
- "International Journal of Pediatrics"; Blood Glucose Levels and Performance in a Sports Camp for Adolescents with Type 1 Diabetes Mellitus: A Field Study; D. Kelly et al; July 2010
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