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.
- Bagel and peanut butter (If fats tend to upset your stomach, eat peanut butter two to three hours before the race). - Oatmeal and banana. - Whole grain toast and almond butter. - Granola and fruit. More: 5 Common Pre-Race Nutrition Blunders. Eat right and perform better. Find a nutrition plan for you. 1  PREV.2  1. 3  2.orning of the Race. For Hua, breakfast on the day of the race is non-negotiable. You have to eat, she says. It's so crucial because halfway through the race when you're hungry or losing your energy, there's no food to grab.. The best race-day breakfast is going to be one you've been successful with before.