Eating for Energy

Weight is only one factor in running success, and generally runners do not need to diet

by: Collette Liss

Q. Even though I run a lot, I'm not very thin. Do I need to go on a diet?
K.H., Denver

A. Weight is only one factor in running success, and generally runners do not need to diet. But if you feel your weight is an issue, consult with your doctor or a registered dietitian who can assess your situation and guide you with a food plan. Some coaches do not know that much about nutrition or about the sensitivity of girls when it comes to their weight. When I ran in high school, I developed an eating disordder, and my weight fell to an extremely unhealthy leve.

Now I eat six meals a day and enjoy a variety of foods. I'm 5'7" and 122 pounds. I'm thin enough for my running, but not ultra-thin like some other women. I suggest limiting your intake of sugars and sweets, avoiding "empty" calories. A runner's diet rich in complex carbohydrates is the way to go. Eat plenty of fresh fruits and vegetables, and make sure you're always well-hydrated, especially in the summer.

The reason for six meals a day instead of the tradditional three or four is that frequent, small meals keeps your muscles constantly fueled and energy level high. If you go long periods, like four to five hours, between meals, you can run out of fuel. Just make sure you don't eat six big meals. you need a strategy to keep fueled without overdoing it.

Collette Liss, 2001 U.S. national indoor mile champion