1. When you begin a run, you should feel neither starved nor stuffed. You don’t want to eat immediately before running because it may lead to cramping or “side stitches.”

    Running on an empty stomach may cause you to run out of energy. Your best bet is to eat a snack or light meal about 90 minutes to 2 hours before you start running. Choose something high in carbohydrates and low in fat, fiber and protein.

    The two days before your long run should be high-carb days. You should make sure to increase the percentage of carbs in your diet, not the overall calories. Drink plenty of water and nonalcoholic fluids.

    2. When you run less than 90 minutes, most of your energy comes from stored muscle glycogen. If you run for more than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Fueling up with carbs before longer runs will prevent you from running out of energy and help boost your performance. One way to get carbs on the run is through sports drinks. Solid foods can be tolerated, but they need to be small and easy to digest. Some runners prefer to eat pretzels or sugary candy such as gummy bears or candy corn.

    You should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that.

    3. After running, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.

    If you feel like you can’t stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins — making it a great recovery drink. And cold chocolate milk tastes pretty refreshing after a run.

    (Han Ximin)