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Runner's World The Runner's Diet: The Ultimate Eating Plan That Will Make Every Runner (and Walker) Leaner, Faster, & Fitter
A unique eating plan for both novice and experienced runners--to help you achieve optimum performance and keep those unwanted pounds off.
If you are a serious runner, or are thinking about starting a running or run/walk program to keep fit and help you lose weight, forget about the traditional food pyramid--or today's low-carb diets. As noted dietitian Madelyn H. Fernstrom, Ph.D., C.N.S., explains, the eating plan that best meets the needs of runners at all levels is based on a 50 percent carb, 25 percent protein, 25 percent fat ratio. Here Dr. Fernstrom details a realistic program, individualized for each person's activity level, that will enable runners to maximize their performance while maintaining long-term success at weight control.
In Runner's World The Runner's Diet, the reader will discover:
o Why the 50-25-25 ratio works best for runners--and even walkers
o How to match your eating pattern to your running style
o How to make use of a daily food and activity log
With the imprimatur of Runner's World, the leading authority in the running field, this is the first book to recognize that runners cannot depend solely on physical activity to control their weight--and to outline a lifetime weight-loss plan that is best for their special needs.
If you are a serious runner, or are thinking about starting a running or run/walk program to keep fit and help you lose weight, forget about the traditional food pyramid--or today's low-carb diets. As noted dietitian Madelyn H. Fernstrom, Ph.D., C.N.S., explains, the eating plan that best meets the needs of runners at all levels is based on a 50 percent carb, 25 percent protein, 25 percent fat ratio. Here Dr. Fernstrom details a realistic program, individualized for each person's activity level, that will enable runners to maximize their performance while maintaining long-term success at weight control.
In Runner's World The Runner's Diet, the reader will discover:
o Why the 50-25-25 ratio works best for runners--and even walkers
o How to match your eating pattern to your running style
o How to make use of a daily food and activity log
With the imprimatur of Runner's World, the leading authority in the running field, this is the first book to recognize that runners cannot depend solely on physical activity to control their weight--and to outline a lifetime weight-loss plan that is best for their special needs.
204 pages, Paperback
First published September 15, 2005
20 people are currently reading
95 people want to read
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Displaying 1 - 23 of 23 reviews
November 30, 2007
This book is fairly bland. It doesn't have tips and tricks or really any good way to help structure your eating. Save yourself the trouble of reading it by understanding these three points:
1. Weight loss comes down to calories in minus calories out. That's it. Period.
2. Try to get 50% of your calories from carbohydrates (preferably fruits and low-starch vegetables), 25% from (lean) protein and 25% from healthy fat.
3. Try to eat your carbohydrates around the time you will be exercising.
That's really all you need to know to be on the "runner's diet".
1. Weight loss comes down to calories in minus calories out. That's it. Period.
2. Try to get 50% of your calories from carbohydrates (preferably fruits and low-starch vegetables), 25% from (lean) protein and 25% from healthy fat.
3. Try to eat your carbohydrates around the time you will be exercising.
That's really all you need to know to be on the "runner's diet".
March 22, 2011
Eh. Not terrible but not the most informative book I've read on the topic. I thought it was about eating to fuel your running but it really is a book for beginners at both running and weight loss. I was a little horrified by the sample menu. Sugar-free syrup? Hot Pockets? Of course, now I have that comedian's voice in my head saying, "Hot pocket", over and over. It neither inspires me to run nor squelched my desire to eat more birthday cake this evening. It did make me want a Hot Pocket chaser for the cake. But I didn't want to have to get up for it. I am going to wear a pedometer tomorrow though. I'm competitive when it comes to personal best type things so this could get interesting. Don't bother buying the book. Just have a hot pocket and wear a pedometer and the pounds will melt away. I'm sure that wasn't the message but it sounds good, doesn't it?
September 15, 2009
After a running injury in April, I slowly rehabilitated myself back into running shape with no pain. The weight loss started to slow during the five months I was catching up and recovering. In desperation and because of lack of knowledge, I started taking advice from many well-meaning people about how much to eat, what to eat and none of it worked. At one point, I put on two pounds in a week with all these suggestions.
The other problem I ran into was that all the dieting advice you read or watch on TV is for people who do not work their bodies very hard and burn hundreds, even a thousand or more calories in a workout or training session. What was the answer to lose weight and work hard exercising? Is it to eat two thousand calories, one hundred and twenty grams of protein a day, or starve? I was unwilling to give up my exercise. I spent hours of research and found little healthy advice until, by chance, I found the book The Runner’s Diet.
Madelyn takes you through quizzes to find out where you are as far as your level of activity and fitness. She clarifies what makes you are runner. I always wanted to know when you should actually label yourself a runner. Through a simple equation you can figure out how many calories your body needs to eat each day to lose weight- even with a high level of intense exercise. Most importantly to me, she gives ideas of pre and post exercise snacks that are low calorie but healthy and that will give you energy.
Amino Acids are essential to the body when recovering from a workout. I loved how she explained the five important amino acids and gave the suggestion for the Amino Vital blend. I immediately picked up some sample packets at the local Vitamin Shoppe to try the different flavors. I already love how I feel taking this.
Anyone who needs advice on losing weight and running or any other high intensity exercise should read this book. It’s a valuable find!
The other problem I ran into was that all the dieting advice you read or watch on TV is for people who do not work their bodies very hard and burn hundreds, even a thousand or more calories in a workout or training session. What was the answer to lose weight and work hard exercising? Is it to eat two thousand calories, one hundred and twenty grams of protein a day, or starve? I was unwilling to give up my exercise. I spent hours of research and found little healthy advice until, by chance, I found the book The Runner’s Diet.
Madelyn takes you through quizzes to find out where you are as far as your level of activity and fitness. She clarifies what makes you are runner. I always wanted to know when you should actually label yourself a runner. Through a simple equation you can figure out how many calories your body needs to eat each day to lose weight- even with a high level of intense exercise. Most importantly to me, she gives ideas of pre and post exercise snacks that are low calorie but healthy and that will give you energy.
Amino Acids are essential to the body when recovering from a workout. I loved how she explained the five important amino acids and gave the suggestion for the Amino Vital blend. I immediately picked up some sample packets at the local Vitamin Shoppe to try the different flavors. I already love how I feel taking this.
Anyone who needs advice on losing weight and running or any other high intensity exercise should read this book. It’s a valuable find!
May 5, 2018
I've been trying to get myself in better shape this year - I'm considering running another half marathon and I've been trying to eat healthier and tone my muscles. So I've been trying out different kinds of diets/ways of eating and incorporating other exercising into my routine. I picked this up because it seemed geared toward me and I hoped it would have some sort of plan that I could get into to make my running more meaningful - better endurance and/or better pacing. Unfortunately, I should have read reviews on this one before reading it because I, like many others, found this to be a let-down. It's very basic and VERY repetitive. There isn't really a plan for eating or exercising. There are a few interesting tidbits to be found throughout but, as a whole, this was unimpressive. I'll keep finding my own way.
December 31, 2022
I found the list of healthy snack suggestions along with the recommended eating time the most helpful.
I didnt' find anything revolutionary in the book. But the information seemed sound.
I didnt' find anything revolutionary in the book. But the information seemed sound.
March 11, 2010
This isn't an actual "diet" like most people think when they hear the word. This is more like a lifestyle plan for eating if you want to run and either maintain proper nutrition or looses weight. It was pretty good. I think the last chapter is what I was most interested in - meal plans - but there were some other good ones too. The trap people fall into when they add a sports drink after a 30 min. workout. Basically, they most likely just drank back all the calories they burned off during the workout. I think people often think "Oh, I worked out so I can have this." which is absolutely the wrong mind set if you really want to loose weight. This book does a great job with that topic. I was looking for more detail on pre and post race foods as well as calorie replacement when you are running 5 miles a day and 10 on saturday... didn't really get that.
June 22, 2012
I liked this book. It was mostly easy to follow and had a ton of information regarding running and eating right, when to eat, and what to eat after running. I was WAY overeating because mentally I thought I should be hungry after running. The only downfall that I could see was the fact that it only gives 1 week of meal plans and is a little hard to follow in the chapters about how much to eat - the measurements are in ounces and it was hard to relate what 4 ounces of cooked pasta really looked like or what 4oz of oatmeal looks like...other than that I liked the book - I actually purchased it to keep at home to use as a reference. Message me for more specific q/as.
March 7, 2009
Could have been a little heavier on the actual meal plans, but it had a good back ground on realistically what people should focus on when running and trying to maintain or lose weight. A lot of common sense (you have to burn more than you take in) but gave some suggestions on simple lifestyle changes that can add up in a big way.
February 4, 2014
Picked this up on a promo. Nothing really new here. Balance calories in/out, macronutrient balance, and some timing of the meals around exercise. Quite a bit of reliance on packaged foods (frozen dinners, etc) that don't really fit with how I like to roll.
Not a bad resource but nothing particularly stood out for me.
Not a bad resource but nothing particularly stood out for me.
August 27, 2008
I love to read this book and use it as a reference. It has good tips on eating as well as all the different aspects of running and walking. The author also touches on how to get a workout in when you have a tight family schedule!
July 5, 2009
Pretty good for a beginner. If you have done any studying into nutrition at all you can probably skip this one. It's good in a way because it lists good and bad foods, but mostly it's just a case by case account of people.
October 26, 2010
Useless! I'm not sure who the target audience is here, since I seemed to know more than the author did, but there wasn't enough basic information for those who are true nutrition/fitness beginners. Poor form, Runner's World, and please stop emailing me to advertise this book.
August 15, 2012
Was disappointed with this book. Stuff I already new. I thought it was going to be more in depth, wasn't at all! The bummer was I was really looking forward to the read.
The only point made was to eat 50% carbs 25% fat 25% protein. Good, now you don't have to read the book. You can thank me later.
The only point made was to eat 50% carbs 25% fat 25% protein. Good, now you don't have to read the book. You can thank me later.
June 18, 2013
Good reference but there is a lot of repetition - too many case studies. The information could have been provided in 50 instead of 204 pages. Having said that, I did find some useful information such as when and what to take to maintain the needed energy levels during the long runs.
June 23, 2015
As a runner who is trying to lose a few re-gained lbs, that really didn't work for me. It's geared towards those who have gotten out of a running routine and are looking to get re-motivated. The caloric intake methods were inaccurate (possibly a typo?) and I was left more confused than before!
November 2, 2007
Fantastic book if you are new to running or have been running for years.
July 9, 2008
I think this is more geared toward beginners or people coming back to running after a long time. As a consistent runner, it didn't really provide me with any new information.
April 18, 2009
I found the list of healthy snack suggestions along with the recommended eating time the most helpful.
I didnt' find anything revolutionary in the book. But the information seemed sound.
I didnt' find anything revolutionary in the book. But the information seemed sound.
June 15, 2009
I really enjoyed this book-gave me a roadmap to eating healthy while running. I will keep this book as a reference-or probably just re-read it over and over.
October 17, 2012
A lot of common sense suggestions and reminders. A simple plan that just has to be worked. Easy, good read.
January 9, 2013
I lked it. A nicely presented argument for common sense. Following the advice pretty much guarantees weight-loss, but folks don't want common sense. They want magic.
May 13, 2013
No super interesting news here...
November 14, 2017
Common sense principles. I liked the approach of what you are willing to follow, rather than you must hit this ideal.
Displaying 1 - 23 of 23 reviews