As a beginner runner you may think all you have to focus on is proper form, staying motivated for a run, and to avoid injury. One of the aspects beginner runners and even more advanced runners fail to pay any attention to is proper nutrition. When running you are you need to realize that your body needs more energy to properly function.

One of the most important fuels a body uses while running is carbohydrates. Now there are studies out there that say your body should actually get 50-60 % of their calories from carbohydrates. But the carbohydrates should be complex carbohydrates not was is called simple carbohydrates.

Some type of complex carbohydrates are from breads made from whole grain, beans, fruits and vegetables. Also any product that is made from whole grains are complex as well. Fruits that contain complex carbohydrates are apricots, oranges, plums, pears, grapefruits and prunes. Vegetables that contain complex carbohydrates are broccoli, cauliflower, spinach, potatoes, corn and carrots.

As stated try to stay with complex carbohydrates and away from simple carbohydrates. The most common simple carbohydrate is table sugar. The kind you may add to your cereal. You can also find them in white flour, candy, chocolate and soda. It's not that all simple sugars are bad. There are actually simple sugars found in some fruits and milk which are actually good for you.

Now something else your will need for your body is protein. Their are many benefits having adequate protein for your body. After working out the protein your body has helps with muscles that may have sustained some form of injury. Foods that have a lot of protein are meats (my favorite), fish (my least favorite), cheese (another favorite), and nuts. Be careful with nuts though some are high in calories but if taken in moderation they can provide great benefits. According to recent studies beginner(new) runners should restrict their intake of proteins to about 10-20%. But remember eating too much protein is not good either. Your body will store the extra as body fat. Something beginner runners want to avoid.

Now something that is extremely important to new runners is proper hydration. During your run your body loses and excessive amount of water through sweating and actually through breathing. As the fluids escape the amount of blood that circulates throughout your body will decrease. It is recommended that you drink at least one cup of water every 10-15 minutes of your run. You should also drink a glass of water immediately following your run. To determine what your hydration needs are you can weigh yourself prior to your run and following your run. The weight loss you encounter is a direct correlation of your fluid loss. For your run you can either map your run prior to and leave a bottle of water at a designated spot or you can run with a hydration belt that will actually carry your bottle for you.

Remember nutrition is important and should be part of your running plan.