10 Food Commandments (… to run far and feel good)

Food plays a critical role in athletic endeavors in general and endurance sports in particular and can truly make or break your pursuit. Simple and straightforward in one way and utterly complex in another, food and eating can’t be overlooked – but also shouldn’t be overthought.

Keeping our relationship with food relaxed while at the same time on point can prove a tricky task, but living according to the following 10 food commandments will make that a whole lot easier:

EMBRACE CARBOHYDRATES

Because no matter what some people claim out there, carbohydrates make up the superior fuel for endurance sports. And also: carbohydrates aren’t just bread and pasta, should those not tickle your fancy (although of course we love both pasta and bread over here).

EAT ENOUGH

The most fundamental part of happy, life-long running is to make sure energy input always equals energy output. In other words, that you meet your energy needs. Every day. Runners are triple servings kind of people. They – we – need to be. No matter the looks you get from those around you, always remember that.

THE THREE PS

Potatoes, pancakes and peanut butter – all runners should make sure their diet includes the three ps in generous quantities and preferably often. Keeps stress fractures and other nuisances at bay.

KEEP THINGS VARIED

Supplements, powders and shakes are boring and expensive. Make sure you get exactly everything you need by simply eating various things instead. Explore different vegetables beyond the standard ones. Keep a well-stocked pantry with a range of grains, legumes, nuts and seeds. And challenge your idea of what a typical meal looks like on your plate.

FOOD IS FOOD

No one ingredient is so incredible you can live off of it alone – and no one ingredient is so terrible you can never have it. Kale and sugar can (and maybe even should) happily co-exist!

PROTEIN IN MODERATION

If you’ve fallen victim for the protein obsession, fear not – everyone else has too! Runners need about 1.2-1.8 g protein per kilogram bodyweight per day (reference number for non-active individuals is 0.8 g), and our guess is that you already meet that, provided you meet your energy needs and eat a varied diet. Protein exists in an abundance of food.

REFUEL POST TRAINING

Making sure your post-workout meal is on point will come back a thousandfold in the shape of quicker recovery, improved performance and much reduced injury and sickness risk. Within about 30 min, try munching down something with a good chunk of both protein and carbohydrates (some 20 g of protein and 70 g of carbohydrates) and then go put those feet up.

CHOOSE YOUR INGREDIENTS WITH CARE

We have one planet to run on and one body to do it with. Be the perfect amount of picky and opt for organic, seasonal and local as often as you can. Premiere food producers with our joint future in mind instead of $.

ENJOY

If we really need to overthink anything, let it be other topics than what we eat. Food has a scary tendency of quickly turning into dark, downward spirals seemingly without an exit. Let it instead nourish your body, energize your mind, fuel your adventures and bring joy to your days – and try your very, very best to let it remain a friend that enables your body to do great things. Nothing more, nothing less.

EAT MOSTLY PLANTS

With that runner’s appetite, we have double the responsibility to make sure what lands on our plates vibes with a livable future for all. Ditch labels and strict rules if those aren’t for you, and make sure the majority of your choices are green instead. Plants in all shapes and forms are typically safe bets when it comes to eco footprint (but be a little mindful with your avocado consumption).