Running and healthy dieting go hand-in-hand. The better foods you eat, the better your running performances will be. With so many running and diet plans available, it is important to choose a routine that fits your personal lifestyle. No matter the type of runner you are, there are some fundamental diet plans that should be part of your overall strategy.
5K Running Plan
On Mondays of this six-week plan, walk 1 to 1.5 miles, then alternate between running and walking for 3.5 miles total. On Tuesdays, walk 3 to 5 miles in the first three weeks, then perform a cycle of running 15 to 25 minutes and walking 5 minutes twice. On Thursdays, repeat Monday's routine for the first two weeks, then walk 3 to 5 miles in week three, and run 5 minutes and walk 2 minutes five times for weeks four, five and six. Saturdays, walk 3 to 5 miles with 10-minute run/walk intervals in weeks one and two, then walk 1.5 miles, run 10 minutes and walk 5 minutes three times in weeks three and four. In weeks five and six, walk 1 mile, run 15 to 20 minutes and walk 5 minutes three times. Wednesdays, Fridays and Sundays are off days.
10K Running Plan
Day 1 in each of this six-week plan consists of a slow jog, starting with 3 miles and adding 1 mile each week, maxing out at 6.2 miles. For day two of each week, perform a hill run, first for 20 minutes and increasing by 5 minutes until maxing out at 40 minutes. Day three consists of 30 to 45 minutes of strength training. Perform a race-pace run on day four, beginning with 3 miles, working up to 6 miles. On day five of each week, complete sprint runs, starting with 30 minutes and working up to 45 minutes. Sprint runs consist of a 5 to 10 minutes warm-up jog, 1 mile of race pace running and 30-second sprinting intervals during the last 10 to 15 minutes. Day six of each week is an off-day. Run your race pace on day seven, beginning with 3 miles and maxing out at 6.2 miles.
Carbohydrates
Eat the bulk of your carbohydrates before running. This ensures that you do not gain unnecessary pounds while training. Loading up on carbs several hours before running gives you the energy you need to complete your run. You will burn off most of the carbs during the run and avoid retaining them as stored glucose. Eating healthy carbs after your run will help replenish your glucose levels, but eat within reason.
Balanced Calories
It is important to balance your caloric intake. Track the calories you eat by categorizing them into three groups. Carbohydrates should constitute half of your daily amount, and both protein and healthy non-saturated fat should each make up 25 percent of your caloric intake. Eat fiber-rich carbs, lean proteins and healthy fats, such as omega-3 fatty acids.
Fluids
Drink plenty of fluids every day. The rule of thumb is eight glasses of water per day. On heavy training days, you should drink even more. Water is the best fluid you can drink, but other energy drinks, like Gatorade, Powerade and 5-Hour Energy, are good glucose supplements while running. Get your dairy from products that come from animals. The calcium and protein in animal milk is more beneficial than that in soy milk.
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