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.
To help prevent stomach cramps, consider what you eat before running, and see if there might be a connection, Galloway says. It might just be about digestion. Give yourself more time between eating and running. If you have a problem [with cramps after] eating 2 hours before, eat 3 hours before, Galloway says. Also pay attention to what you eat and its effects on your running. A simple carb by itself [such as a piece of fruit] and water usually is fine, Galloway says. It's a matter of finding what works for you.