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.
What you choose to put in your body, even a week before the race, can help you run your best possible race and aid in recovery. If you have a race coming upâthe Womenâs Running Series event in St. Petersburg is only eight days away!âyou should be thinking about what to eat before, during and after. Donât wait until the day before the big race to start thinking about fueling your body. Instead, start adding extra calories to your meals in the week leading up to the half marathon. A mix of both carbs and protein is important.