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Want to run strong? Here's what to eat
Nutrition is an important part of any running regimen, whether you’re a beginner or a marathoner
A table with fruit, nuts, vegetables and meat.
October 15, 2026
By Sandy Cohen, Senior Writer
3 min read
Being a strong runner takes more than logging miles.
It also requires good nutrition, with enough carbohydrates and protein to properly fuel your system.
“You just don’t get the full benefit if you’re not eating properly,” says Stephanie Urrutia, RD, UCLA’s assistant athletics director for performance nutrition. “You need nutrition as a key building block to maintain that good level of health.”
Nutrition for miles
Beginners and experienced runners alike need adequate carbohydrates and protein, Urrutia says. Mentally divide your plate in thirds, she suggests: a third protein, a third vegetables and fruits, and a third complex carbohydrates, such as sweet potato, brown rice, oats or whole grains.
