The umbrella title of distance running covers events including the 10km, 15km, half-marathon (21.1km) and full marathon (42.2km) distances.  They are generally road races, or cross-country runs, and are most often conducted in the warmer months.

Distance runners need plenty of energy to give them stamina for heavy training and competition workloads, so the main aim should be for a diet high in carbohydrate (from breads, cereals and pasta) moderate amounts of protein, some fats (such as those found in oily fish, walnuts and canola oil), and plenty of fresh fruit and vegetables to ensure sufficient energy, body function, muscle repair, and an adequate supply of vitamins and minerals.

Dehydration is another issue for distance runners as it increases strain on the body so much that even small losses of body weight to impair exercise performance. This is especially important to consider when competing in warm conditions and extended training sessions. 

Other topics discussed:

• The pre-event meal: what to eat before a run
• How to assess your own individual fluid requirements and targets
• Recovery post-exercise: how to repair and adapt

Want to read on? Click here to download the  distance running fact sheet