Runners Need Fuel to Perform & Prevent Injuries: What You Need to Know! by Dr. Heidi Renner

If you're a runner, listen up! Long-distance runners are at risk for having: 

• low bone density
• stress fractures 
• irregular periods

It's important for runners to have enough fuel to give their bodies energy to perform at a high level and prevent injuries. Runners should calculate their caloric needs. Check with your doctor, but you’ll need approximately 16-18 calories per pound for 30-60 minutes of activity per day. For two to three hours of activity per day, you need 25-30 calories per pound.