Over the past year I have lost about 35 pounds, and part of that process has included running as a form of exercise while also cutting way back on calories.

Now that I am training for the marathon, I have had to take a hard look at my eating and up my calorie intake AND my nutrition.

I admit that while losing weight, it was easier to just pick low-calorie food…regardless of the actual nutrition content. Think grabbing an 80 calorie flavored yogurt, rather than making an egg.

Nutrition over Low-Cal

Since I have upped my mileage considerably, I have found that I am hungry a LOT. I also wanted to make sure I was getting the nutrients needed to sustain me through long runs, without using gels/gummies, etc. since those tend to make me sick.

It was a challenge to get into the mindset for this since I have stayed away from lots of carbs for over a year. Now I am making pasta for dinner, having a bagel before a run or putting peanut butter on toast. I have noticed that my runs are much easier for me, though, and I am loving the energy.

I experimented so far with raisins and pretzels since I like those and they have been easy to get no matter what country I have been in. Stomach-wise I have been fine with those choices, but I did not like the lingering sweet taste of the raisins in my mouth during the last run.

I seem to be able to stand alternating the pretzels and raisins though, so I have to make sure I have both.

Finish Line Fueling

I am also going to try to make some homemade sports drink, using a recipe I found on  nutritionsuccess.org. Jackie Dikos runs the blog connected to her business, and is a Registered Dietitian Nutritionist with board certification as a Certified Specialist in Sports Dietetics and is a Certified Lifestyle Eating and Performance Therapist.

She has really good information on her blog, along with recipes. She also just published a book, Finish Line Fueling. You can click here to go to my Recipe page to make her sports drink yourself.

Most runs less than an hour long do not need to be supplemented with additional energy sources. I usually also forgo water for shorter runs, unless it is really hot outside.

However, for longer runs most experts recommend ingesting 30-60 grams of carbohydrates per hour. If you are going for a more natural, “real” food approach that looks like 1 banana or 1/4 cup raisins or 25 mini pretzels (all are about 30 grams).

You can also use cereal or candy if you like, grams vary depending on what kind. Use caution when using cereal to make sure it is low in fiber to avoid any stomach or intestinal issues during the run.

Training Nutrition

A good blog post from Crissy Carroll of snackinginsneakers.com  regarding using real food as fuel is one I referred to when looking for gel alternatives.

The book I am using for training advice is The Everything Running Book.

Inside, there is an entire chapter devoted to nutrition. It goes over what is needed and why and gives great examples for each category.

I did not know, for instance, that broccoli was a complex carb. I am trying to at least double the amount of vegetables I am eating, and I really feel the difference in how my body is responding.

Things like brown rice, whole grains, peas, beans, bananas, sweet potatoes and pasta are complex carbs that will fuel you for the long haul.

Simple carbs…those found in many processed foods, will give you a shot of energy (a good thing), but relying too heavily on that is not particularly healthy or great for your waistline!

Fats are also necessary as a runner, as they help to transport certain vitamins to your system and are good to get you through an aerobic workout. Go for the unsaturated kind…olive oil or canola and use saturated fat sparingly. Butter, cheese and meats consist of saturated fats.

They ARE helpful in moderation, but reach for the unsaturated most of the time.

How I’m Practicing

The day of my long run, I have been eating a bagel with peanut butter about 2 hours beforehand. I really believe my new-found interest in nutrition over low-calorie has had a positive impact on my health and my runs, and I hope to be able to learn more about the link between fuel and performance and what works for me as the training continues.

I have been stopping to fuel and drink every two miles during the long run to mimic the water stations during the race. I was clocking my time (taking no more than 30 seconds), but on my last run I decided to just take whatever time necessary to chew and swallow and drink enough. I’m not sure what the time difference is, but I certainly feel less pressure.