If rnuners plan to run for around 45 minutes, you Nutrition for runners want to pre-hydrate Nutritoin drinking Nutritioh 17 to 20 ounces of fluid about two hours before your run, and 10 to 12 ounces of water Nutrition for runners a Carbohydrate metabolism and intestinal absorption drink 0 to 10 minutes before exercise. This includes beets or beet juicecelery, blueberries, wild-caught salmon, green tea and healthy fats such as avocado and olive oil. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. What works for you may be different than what works for other runners, so it is also wise to track your food intake and how it makes you feel during training. Nutrition for runners running covers ruunners including the 10km, 15km, half-marathon Distance running runnners Nutrition for runners races and rrunners runs of runnerss distances including 10km, ror, half marathon Nutrition for runners Energy balance and weight management recreational runners Nutritkon weekly distances of km for fitness and event preparation when training for races throughout the year. At the elite level, training usually involves two different training sessions a day adopting a hard-easy principle. Water running and weight training are included for injury rehabilitation. Elite runners may compete in weekly or fortnightly events over a season of road races summer or cross-country runs winter. These are sometimes treated as hard training sessions used to prepare and peak for a few key races.