{"id":40,"date":"2026-05-16T22:48:54","date_gmt":"2026-05-16T22:48:54","guid":{"rendered":"https:\/\/milemarkers.vitalstridecoaching.com\/?p=40"},"modified":"2026-05-16T22:49:30","modified_gmt":"2026-05-16T22:49:30","slug":"fueling-your-run","status":"publish","type":"post","link":"https:\/\/milemarkers.vitalstridecoaching.com\/?p=40","title":{"rendered":"Fueling Your Run"},"content":{"rendered":"\n

Fueling Your Run: The Simple Guide to Nutrition for Beginners and Masters Athletes<\/h1>\n\n\n\n
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Ask any runner what the hardest part of training is, and they\u2019ll probably tell you it\u2019s the hill repeats or the early morning alarms. But ask them what\u2019s the most confusing<\/em> part, and “nutrition” wins every single time.<\/p>\n\n\n\n

Between the latest diet fads, “keto-running” groups, and the aisles of expensive gels that taste like lukewarm birthday cake, it\u2019s easy to feel overwhelmed. If you\u2019re a beginner just trying to finish your first 5K, or a masters athlete (hello, 40+ club!) looking to keep your joints happy and your energy high, you don\u2019t need a degree in biochemistry. You just need a plan that works for your life.<\/p>\n\n\n\n

At VitalStride Performance Coaching<\/a>, we believe in a holistic approach. I\u2019m Donald Burgess, and my goal is to meet you exactly where you are. Whether you’re balancing a corporate career or chasing grandkids, how you fuel your body is the engine that drives your progress. Let\u2019s break down the “Holy Trinity” of nutrition, warmups, and cool downs, starting with the fuel that makes it all possible.<\/p>\n\n\n\n

The Great Carb Debate: Why Runners Need Glucose<\/h2>\n\n\n\n

If you\u2019ve spent any time on social media lately, you\u2019ve probably heard that carbs are the enemy. But here\u2019s the reality for runners: Carbs are your best friend.<\/p>\n\n\n\n

When you run, your body primarily uses two sources of fuel: fat and glycogen (stored carbohydrates). While fat is a great fuel source for low-intensity activities, once you pick up the pace or head out for a long Sunday run, your muscles demand glycogen. It\u2019s like the difference between a slow-burning log and high-octane gasoline.<\/p>\n\n\n\n

Debunking the “Carbs Make You Heavy” Myth<\/h3>\n\n\n\n

For everyday runners, cutting carbs often leads to the “bonk”: that heavy-legged, brain-fogged feeling where every step feels like running through wet cement. Carbs don\u2019t inherently cause weight gain; an overall energy imbalance does. In fact, strategic carbohydrate intake can actually help you maintain a healthy weight by giving you the energy to complete your workouts effectively, which in turn builds metabolism-boosting muscle.<\/p>\n\n\n\n

For my masters runners, carbs are even more critical. As we age, our bodies can become more sensitive to stress. Running in a fasted or low-carb state spikes cortisol levels, which can lead to longer recovery times and increased injury risk.<\/p>\n\n\n\n

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Protein: The Secret Sauce for the Masters Athlete<\/h2>\n\n\n\n

While carbs provide the energy, protein provides the building blocks. Once you cross the age 40 threshold, your body\u2019s ability to synthesize protein starts to decline: a process called sarcopenia. This means we need to be more intentional about getting enough protein to maintain our lean muscle mass and repair our tendons and ligaments.<\/p>\n\n\n\n

How Much Is Enough?<\/h3>\n\n\n\n

For the average person, the standard recommendations are often too low for active runners. Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight<\/strong> daily.<\/p>\n\n\n\n

Pro-Tip:<\/strong> Don\u2019t try to get it all at dinner. Your body can only process so much protein at once. Try to spread it out across the day: aim for 20-40 grams in each meal. If you\u2019re a “coffee and a piece of toast” person for breakfast, consider adding Greek yogurt, eggs, or a high-quality protein shake to the mix. Your muscles (and your future self) will thank you.<\/p>\n\n\n\n

The Timing Game: When to Eat<\/h2>\n\n\n\n

Nutrition isn\u2019t just about what<\/em> you eat; it\u2019s about when<\/em> you eat it. I often tell my athletes at Donald Burgess: Your Running Coach<\/a> that the 30-minute window after a run is the most important part of the workout.<\/p>\n\n\n\n

Before the Run<\/h3>\n\n\n\n

If you\u2019re heading out for an easy 30-minute jog, you don\u2019t need a three-course meal. A small, carb-rich snack like a banana or a slice of toast with a little jam is perfect. However, for those long runs over 75 minutes, you want a more substantial meal 2-3 hours beforehand. Think oatmeal with fruit or a bagel with a small amount of peanut butter.<\/p>\n\n\n\n

During the Run<\/h3>\n\n\n\n

This is where many beginners get tripped up. If you are running for more than 90 minutes, you must<\/strong> fuel during the run.<\/p>\n\n\n\n