So I'm going to do some 5k's this year and a 15k in september and then end it with a half marathon in december. Does anyone have any pointers on what kind of diet I should be following? I want to stay really healthy through this and make sure I'm getting enough nutrients. I would also love some tips on training!

Thanks so much!

Jessia -
I've been a runner for 20 years or so, give or take.  While I just recently became full-fledged vegan, I've been vegetarian (off and on) the entire time.  I'd say eat whatever your body tells you to eat, whatever sounds good (still keeping with the veganism though).  I've never changed what I've eaten due to training or running.  I've done more 5Ks than I can count, a couple 10Ks, 15Ks, as well as 6 mini marathons.  So I do know what it takes to run.  But each person is different so just listen to your body.  Personally, my issues with running were never food-related, and were always b/c I tried to push myself too soon, too fast, as far as my running goes.  They say don't increase your mileage in any week by more than 10%.  I couldn't even do that much or I'd get shin splints or stress fractures and have to slow down or scale back.  Do you run now?  I'd suggest just starting where you're at and building slowly.  For example, when I ran my first mini, I could only run like 10-15 minutes at a time.  I ran about 3-4 days a week, and each time I ran I'd run about 5 minutes longer.  Or increase that time after every couple of runs (when it starts to get a *little* easy). 
Back to the food though... the only thing I can say is to make sure to get plenty of carbs the day (or 2) prior to a run, or a big training day.  I think vegans already eat great for running.  No heavy meat to slow us down!  And little junk food, usually.  As long as you eat healthy, that's all that's really important. 
If you'd like more tips on running or training suggestions, feel free to email me.
-Sarah

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Hi,
Chia seed was used by long distance Native American runners and also  Aztec warriors.as their battle food.
There are contempory runners who are using it with great success. I eat it every morning and it is great.
I just bought 5 lbs at Naturalnews.com for less than $ 30 and it lasts me for several months.
The great thing about being vegan is that your recovery time will be halfed with any strenuous activity you do.

Sarah, Yes I run now! I just have never actually run a race. I actually became a vegan last year to train for a half marathon.. i got up to like ten miles but then chickened out because it was freezing and storming the day of the race. You're right, I felt so much better running without meat! I also gave up fried food and soda so I feel awesome.

RJ that sounds interesting! Its definitely very good motivation if nothing else :). How do you prepare the chia seeds and how much do you eat? I'd love to try that.

Check out Thrive, by Brendan Brazier - it's a nutrition guide for vegan athletes.  He goes into a bunch of superfoods that really help maximize recovery and build strength post-workout.  Chia seeds are on the list; so is chlorella, maca, acai, greens, quinoa, buckwheat, etc., etc. 

Thanks! I will definitely do that :)

I too love to run but I have lost too much weight from being a vegan and running.  I am don't know how to find the balance because at this point  I need to gain about 10 pounds at least, but I don't want to sacrifice my fitness (i run about 45 minutes 5-6 times a week).  Maybe running isn't made for me, I am not sure.  Does anyone have any suggestions for me?  I am obviously not getting enough calories but at the same time I don't have the biggest appetite.

I ran/walked a 1/2 marathon in the Spring.  It was my second one and shaved 20 minutes off my time.  I thank the difference in my diet for helping me complete strong and feel great even after this year vs. last year.

My change this year, was Green Smoothies every day.  Coconut Water, Greens, Spinach, Banana, Fruits and hemp seeds.... 

Good luck with your running and have fun.  That is my other piece of advice.  I was doing 5k's then the 1/2 marathons.  And for the right reasons but going about it wrong.  This year, I'm doing it right and some day I hope to run/walk a Full Marathon, just to say I could.  :-)

Wow, 20 minutes! Thats amazing. Congratulations. I think I will try those smoothies. What kind of greens? Like kale and stuff?

And VCH210 I've lost a lot of weight from this too, I used to donate blood and now I don't even weigh enough to do it! So my goal is to get back to a weight where I can give blood. I think getting more calories is the key. We're probably not taking in enough to be running it all off. I feel like I don't even have enough time in the day to get more and don't always have the appetite either! Maybe we should try having more small meals throughout the day. I remember a friend on the water polo team who was trying to gain weight would carry around pb&j's throughout the day. Adding good fats and protein like the peanut butter would probably be helpful. Good luck! I don't want you to have to give up running!

 

thanks so much! Will definitely try to do that.

Jessica, I put Spinach in my smoothies every day, but when I have kale, romaine, or any other greens in the house, I just add those too.

Chia seed smoothies before a long run! I've done several 5Ks and a few half marathons, and am planning a full in a couple of months. One of the many blessings of being a vegan runner is the ability to eat anything and everything my body craves, in mass quantities without gaining an ounce. My friends are always amazed at how much I can pack away...and a bit jealous. Oh the benefits of eating only twigs and berries as they say!

In the mornings before a long run, throw some random fruits in a blender, add water and chia seeds, blend......and yum. This mix will keep you going for miles. Good luck and happy running!

I run marathons (3 so far this year, 3 to go) and have run 11 in the past couple years.  I was always vegetarain but have been vegan since January so I have run 3 marathons as a vegan.  I can honestly say that my recovery from my last 3 races has been better than ever.  I felt great after running 26.2 miles and even ran and/or went to the gym the next day.  I really attribute it to a vegan diet. 

I do a long run every Saturday (15+) miles so I usually try to up my calorie and carb intake on Thursdays and Fridays though I am not always good at that.  Other than that I really don't eat any different because of running.

I have read Thrive by Brendan Brazier, it is a great book though I don't really follow of his meal plans.  I do however use Vega sports optimizer drink while running distances and I eat Vega bars sometimes. I also use Vega smoothie whole food optimizer occasionally.  (Vega is the product developed by Brendan Brazier)

Good luck and happy training!

Hello fellow Vegan Runners!!

I would love it if you checked out my Veg Running Blog at runwithkate.blogspot.com and tell me what you think :)  Share your thoughts by commenting. 

KIM: I am running my FIRST marathon this November as a vegan :)  Good for you for your last 3 vegan marathons.  I have yet to try Vega but I will soon.

JESSICA:  My best advice is to eat a varied, whole foods, plant-based diet and you should have no concern about getting enough nutrients.  Of course, many take a B12 supplement, so that is an option as well.  I have had no problems running long distances on a plant based diet. :)  BEST OF LUCK IN SEPTEMBER!!  Keep us updated!