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.
If running on empty doesn't feel good to you, you will want to hydrate with water and eat something light that digests easily. A good pre-run breakfast for those who run three to six miles can be something as simple as a banana, water and maybe a cup of coffee an hour or so before starting your workout. You could also eat toast with jam or half of a carbohydrate bar, if that works for you.