Table of Contents
For long-distance runners, nutrition is essential to any workout and as vital as a good pair of shoes. Proper fueling ensures sustained energy, and enhanced endurance, and aids in recovery. A seasoned runner, natural farmer, and legal professional, Stephen Gleave understands this firsthand. “Long-distance running is a passion I nurture year-round, sun, sleet, or rain—I’ll lace up and hit the trails,” he says. “Conditioning and nutrition go hand in hand and can’t be stressed enough if running is a lifetime hobby.” We sat down with Gleave to learn more about how his dedication to the sport extends to how he fuels his body for optimal performance.
The Connection Between Nutrition and Performance
Running long distances isn’t just about building up physical stamina; it’s a mental and nutritional challenge too. Most would agree that a proper diet plays a pivotal role in maintaining overall health, the degree to which food affects energy levels, works to prevent fatigue, and aids in muscle and bone health is often downplayed. So while it’s easy enough to grab a protein bar post-run or gulp down a meal replacement shake pre-workout, for dedicated runners, natural foods offer a better and more substantial alternative to synthetic gels and supplements, providing essential nutrients and a more wholesome approach to fueling.
Here’s a guide to the best natural foods for long-distance running, with insights from Gleave’s personal experiences on the trails.
1. The Green Machine: Avocado
Rich in monounsaturated fats, Avocado provides a slow-burning energy source ideal for endurance activities like long-distance running. Unlike quick-digesting carbs, these fats help sustain energy levels over time.Avocados also contain more potassium than bananas, which helps maintain electrolyte balance, prevent muscle cramps, and improve hydration—both crucial during long runs. “Before I start I make a breakfast shake with avocado, oat milk, berries, and honey,” mentions Gleave. “The mix packs a high nutritional punch, keeps me going for long distances, and helps to reduce inflammation around my knees.”
2. Oats: All about that Slow-Burn
Oatbars, oat muffins, or overnight oats provide a solid base for longer runs. Packed with complex carbohydrates and fibre, oats release energy slowly which helps runners to maintain their pace over extended distances. Top with cinnamon, hemp seeds, or fresh fruits for added antioxidants and sweetness.
3. Sweet Potatoes: A Post-Run Recovery Hero
After a gruelling run, recovery is vital. In addition to well-deserved rest and a hot shower, sweet potatoes are an excellent option for recovery. Packed with vitamin A, this complex carb aids in muscle repair and immune function. They’re also easy to prepare and pair well with lean proteins like grilled chicken or beans for a balanced recovery meal.
4. Chia Seeds: Pint-Sized Hydration
Small but mighty, chia seeds are rich in omega-3s, protein, and fibre. When soaked in water, they create a gel-like consistency that aids in hydration—a crucial factor for long-distance runners. “Staying hydrated is just as important as staying fueled,” Gleave advises. “Chia seeds have become a favourite addition to my pre-run smoothies or even as a post-run snack when made in the form of a pudding. Add some natural cocoa nibs to placate that sweet tooth too.”
5. Quinoa: The Powerhouse Protein
Quinoa is a powerhouse grain (technically a seed) that’s ideal for long-distance runners due to its high protein content and complex carbohydrates. Containing all nine essential amino acids, Quinoa supports muscle repair and recovery, especially important after intense runs, and helps to prevent muscle cramps. For runners with gluten sensitivities, it’s also an excellent alternative to wheat-based grains as it’s light and easy on the stomach. “One of my favourite dishes is a quinoa and roasted veggie bowl,” Gleave shares. “Choose your favourite lean protein, and add a drizzle of olive oil or raw tahini for a nutrient-dense, post-run recovery bowl. For a pre-run option, you can also experiment with almond milk and cinnamon for a warm, energy-packed porridge.”
6. Almonds: The Endurance Boosters
Almonds are an excellent source of healthy fats, protein, and fibre, making them a perfect snack for sustained energy during long runs. Packed with vitamin E, they help reduce oxidative stress and inflammation, aiding in recovery. “I often carry a handful of almonds during my runs,” Gleave adds. “They provide quick, reliable energy when I need it most.”
Long-distance running is a demanding yet rewarding pursuit that requires proper preparation, including the right nutrition. By incorporating natural foods into their diet, runners can fuel their bodies for peak performance. As Stephen Gleave demonstrates, the journey of a runner isn’t just about the miles—it’s about nurturing the body and mind every step of the way.
“Running in nature has helped me find mental clarity that I don’t get on a treadmill,” he shares. “The trails give me both a physical challenge and a mental escape and I wouldn’t be able to enjoy myself without a holistic approach to nutrition.”
