These benefits are realized further when walking or running with the treadmill on an incline. According to a study from A.T. Still University, walking on a treadmill at an incline of 10 percent or more will improve the muscles' benefits for a more intense workout.
Let's consider what types of food a runner needs before a long run, many of which could already be common staples in your diet. The most important things for runners to consider are carbohydrates, protein and fat. And getting the right balance of these three is important. Of a pre-race meal, about 60 percent should be carbohydrates, 20 percent protein and 20 percent fat [source: Tufts ]. Of course, runners can tweak this ratio to their liking.
+ More. As a runner, I know that food is fuel â and the better the fuel I put into my body, the better the performance my body gives me. What you eat 30 to 60 minutes before a run can dictate your performance; thus, it's important to make wise, healthy pre-run food choices.When training for a race, it's important to eat before your long runs (those that last more than an hour) and any key workout, such as hill repeats, a tempo run or a track workout.. Eat foods that are easily digested âthose that are low in fat and fiber. 4. Wait 30 minutes after eating before you run. This gives the body enough time to get the digestive process started and give you enough fuel to get moving. It will also prevent you from getting a cramp or feeling too weighed down. 5.