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The Runner's Diet. Eating is one of the sublime pleasures of life, right up there with running. If you run well and eat well, you're a happy person indeed; but what does eating well mean for runners? Pasta and other high-carbohydrate foods are important staples of a runner's diet.
Avoid saturated fats, such as those found in fried foods, and eat plenty of fresh fruits and vegetables. Low-fat dairy products are important as a source of calcium, and lean red meat provides much-needed iron. High school runners should eat a healthy sports diet every day, says Girard Eberle.