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.
Before your long run, see which foods settle best in your stomach. Just like you train your muscles to run, you need to train your stomach to accept foods that sustain you. Once your stomach adapts to a particular food before long runs, DO NOT introduce a foreign pre-run meal on race day. For example, if you eat a bowl of oatmeal one hour before every training run, then donât eat a protein bar on race day; treat race day just like every other run. Introducing an unrecognized food into your regimen will only upset your already nervous stomach. Itâs important to eat before long runs.