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.
Best Answer: Make sure to run on an empty stomach. Don't eat at least 4-5 hours before running or drink water right before to avoid cramps. Eat light and healthy meals prior to the run and run each night so the day of the run you don't get drained after 3 miles. Good luck.