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.
You can find lots of prerun meal and snack ideas here. In general, the bigger the meal the more time youâll need to digest. Each person is different, but youâll want to eat at least 30 minutes before you head out so you donât have GI distress when youâre on the road. Within 20 minutes of finishing your workout, have a protein-rich snack to repair muscle tissue, and carbohydrates to restock your spent energy stores.