Runners are lean people, and most of them appear tender and slim. Also, they are usually very tall. All runners need tremendous stamina to stand the vigorous activity they put their body through.

Also, their diet should be planned in such a way so that they do not put on weight. The diet should contain an everyday dose of calcium to support the leg bones.Runners also do exercise other than practicing the sport everyday. So, their everyday life is broken down to around 70 percent activity and 30 percent rest. The diet should be accordingly planned so that it does not slow them down.

A best planned diet would be good and nourishing breakfasts to jump start the day. A good breakfast should include whole grain bread along with butter or cheese and some fresh fruits and juice. It can also include ham or salami, if they like. Cold sandwiches are recommended without mayonnaise and ranches. They should contain vegetables though.

Running on a full stomach is not allowed, and the stomach should be moderately loaded to avoid physical strain.

During lunch, runners should have chicken breast or fish along with vegetables and salads. Dinner also one should follow the same strategy.

A healthy diet for a runner should contain Vitamin D and calcium primarily; Vitamin C essentially and this could be gotten from a cup of orange juice everyday. They should eat more proteins and less carbohydrates. An ideal lunch or dinner would be one big piece of chicken breast along with vegetables like lettuce, broccoli, beans or carrots.

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