Running Program for the Enhanced and Fast Running Performance

Nutrition is an essential component of a running program and can be tailored to not only enhance performance, but also to match the specific requirements of an individual runner. For example, some runners may use fasting -- or the act of abstaining from food for a period of time -- for nutritional, weight-loss or religious reasons. Mark Mattson, chief of the laboratory of neurosciences at the National Institute on Aging, suggests that moderate fasting in healthy individuals can have several health benefits. However, always consult a doctor or registered dietitian before fasting.
Step 1
Follow a specific fasting time frame, such as intermittent fasting. The intermittent fasting schedule allows you to customize the periods of fasting with your training and running program. An example of an intermittent fasting schedule is a 24-hour period of normal eating followed with a 24-hour fasting period.
Step 2
Consume a variety of nutrient-dense foods, such as whole grains, fresh fruits and vegetables, healthy fats and lean protein sources. These foods provide the essential nutrients, vitamins and minerals that your body needs while running.
Step 3
Eat a balanced amount of carbohydrates, proteins and fats for optimal energy and muscle recovery. Carbohydrates should provide about 50 to 60 percent of your total calories, with 25 to 30 percent from fat and about 20 percent from protein.
Step 4
Plan your fasting schedule around your workouts and runs. Use nutrient timing to dictate when and how much you eat, based on your training schedule. For example, plan a pre-workout meal or snack for energy during the workout, followed by a post-workout meal that promotes healthy recovery.
Step 5
Drink adequate amounts of water during the fasting and non-fasting periods. Water is the most important factor in healthy running, as it helps support body functions and regulates body temperature. Continue to drink water during the fasting and non-fasting periods.
Step 6
Monitor your weight loss weekly to calculate your nutritional requirements. If you notice any drastic changes in your bodyweight, you can make adjustments with the fasting and training schedule. For example, if you experience significant weight loss, you can either decrease the fasting period or increase the amount of food consumed during the non-fasting period.
Step 7
Sleep at least six to eight hours every night and take one to two rest days per week. The sleep and rest helps your body recover from the running workouts by repairing damaged tissues and developing lean muscle.