Food For Runners

Constant and Never Ending Improvement

The Goal

Run The North Face 100 km Thailand in February 2020.

Open Notes On Food For Runners


A food renowned for its antioxidant richness and anti inflammatory properties.

Ginger tea is great to help boost freshness on days following a tough training session thanks to gingerol, it’s main compound. Which provides all these excellent effects.

Try dried ginger powder sprinkled on oats!


Oats are a runner’s best friend. A perfect ratio of nutrients for recovery and refuelling the body. Start the day with oats.

Try oats with:

  • Coca,
  • Maca,
  • Black strap,
  • Molasses,
  • Nut butter,
  • Berries,
  • Banana,
  • Cinnamon,
  • Ginger,
  • and Chia seeds


Fresh or powdered is another food rich in natural medicinal properties that boost overall health and wellness, perfect for runners. Add to your evening meals or to a fruit smoothie with a little black pepper (which boosts absorption).


Whether eating it fresh or drinking beetroot juice. It increases the level of nitric oxide within your blood, which amongst many other side effects has been shown in studies to reduce the amount of oxygen needed to perform at a given level of exercise by 3%.

This means 3% extra of oxygen to play with. Well worth dosing up on within heavy training or before a race effort.

Anti inflammatory foods

A great addition to any diet helping to reduce the day to day inflammation we build up in our bodies through the stress of training, activity and day to day life, some great foods to include are:

  • Salad leaves,
  • Raw tomatoes,
  • Blueberries,
  • Strawberries,
  • Broccoli,
  • Pineapple (my favourite),
  • Celery,
  • Beets,
  • and Bok choi.


Hydration is always key before and after a run. 2 tall glasses of water after a run, if it’s especially hot and you feel depleted a squeeze of lime/lemon and a pinch of salt or himalayan sea salt will increase your uptake of water, balance out electrolytes and have you feeling fresher faster.

Author: Shane

Why is trail running taking over my life?

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