5 Foods to Improve Your Running

Drink for Endurance: Coffee

Coffee doesn't just give you a boost in the morning, it can also help to wake up your legs during a run. Japanese researchers discovered that drinking one cup of coffee 60 minutes prior to exercise significantly decreased an athlete's rate of perceived exertion, meaning she could go harder for a longer period of time without fatigue.

"Coffee is a known ergogenic aid," says Clark, who emphasizes that caffeine is no longer thought to dehydrate when consumed in moderation.

*Try This: Mix one cup coffee with one tsp. cinnamon and one Tbsp. agave syrup. Blend over ice.

Eat to Build Muscle: Peanut Butter

Muscles break down during training and build back up post-workout. In order for muscle tissue to repair itself properly, your body needs fuel. "Protein is very important to muscle repair and rebuilding," says Blende.

Peanut butter provides a high-protein, energy-dense snack that is easily digestible, even shortly after running. Choose a natural peanut butter with less sugar and remember to enjoy this spread in small doses.

*Try This: For a post-workout, one-two punch of carbs and protein, spread two Tbsp. of peanut butter on pear slices.

Active logoSign up for a nutrition plan .

Mackenzie Lobby, MS, is a running coach with a master's degree in kinesiology from the University of Minnesota. Her work has been published in Running Times, Runner's World and Trail Runner magazines.

  • 2
  • of
  • 2

Discuss This Article