As the world prepares to celebrate Global Running Day on June 7, 2023, Josh Gibbs, a plant-based nutritionist researcher from the University of Warwick sheds light on the health and environmental benefits of running on a plant-based diet.

According to Josh, "Running on a plant-based diet can significantly enhance nutrition, optimise recovery, reduce the risk of chronic diseases, promote sustainability, and align with ethical values.

“Whether you follow a vegan, vegetarian, or any other diet focused on consuming nourishing plant-based foods, or if you restrict or minimise your intake of animal-based foods, the benefits can still be obtained.”

Here are the advantages of a plant-based diet for runners.

Enhanced Nutrition: A plant-based diet centred around whole foods, including fruits, vegetables, grains, legumes, nuts, and seeds, provides essential nutrients crucial for optimal running performance. Abundant in complex carbohydrates, fibre, antioxidants, and vital vitamins and minerals, this diet fuels energy production, aids in muscle recovery, and promotes overall well-being.

Improved Recovery: The anti-inflammatory properties commonly found in plant-based diets can alleviate exercise-induced inflammation, facilitating faster post-workout recovery. Additionally, the high fibre content supports digestive health and helps regulate blood sugar levels, ensuring runners maintain consistent energy throughout their training.

Reduced Risk of Chronic Diseases: Studies link plant-based diets to a decreased risk of chronic ailments such as heart disease, type 2 diabetes, and certain cancers. By prioritizing whole plant foods, runners can safeguard their long-term health and continue engaging in physical activities for years to come.

Sustainable and Eco-Friendly: Opting for a plant-based diet contributes to a smaller environmental footprint compared to diets centred around animal products. Animal agriculture significantly contributes to greenhouse gas emissions, deforestation, and water pollution. By embracing a plant-based approach, runners actively support environmental sustainability and contribute to a healthier planet.

Ethical Considerations: Many runners choose a plant-based diet due to its alignment with their ethical values. By avoiding animal products, they contribute to the reduction of animal cruelty and the promotion of animal welfare, further solidifying their commitment to a compassionate lifestyle.

Josh Gibbs, Plant-based nutritionist researcher from the University of Warwick, says, “While a well-planned plant-based diet can provide all necessary nutrients for running, it is crucial to ensure adequate intake of key elements such as iron, vitamin B12, omega-3 fatty acids, and protein. Vitamin B12 supplementation may be necessary depending on the level of intake of B12 fortified foods, like dairy free milks.”

Professional guidance from registered dietitians or sports nutritionists is advisable to develop a balanced eating plan tailored to individual running goals.

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Notes to editors:

Examples of meals include:

Breakfast: Oatmeal with soy milk, banana, ground flax seeds, almond butter, and mixed berries (720 kcal).

Lunch: Tofu burritos with brown rice, sweet corn, avocado, and steamed kale (940 kcal).

Dinner: Wholewheat spaghetti with lentil Bolognese and rocket salad (700 kcal).

Snack: Apple and clementines (140 kcal).

Total: 2,500 kcal (serving sizes can be adjusted to meet individual calorie needs).

 For media inquiries or to arrange an interview with Josh Gibbs, please contact Simmie Korotane, Press Officer, University of Warwick. simmie.korotane@warwick.ac.uk