Tag: Running speed

According to sports dietitians, a well-planned diet can help athletes train harder and recover faster, ultimately improving their performance. Does eating healthier make you run faster? The short answer is yes, because nutrition provides the essential fuel and nutrients your body needs to optimize speed, endurance, and recovery.

According to Strava data from 2024, the average global running speed is approximately 6:22 minutes per kilometer, or 10:16 minutes per mile. The query "How fast can you run PPN?" stems from a common misconception, as PPN is actually a medical procedure and not a running distance.

According to a review in Sports Medicine, a high-carbohydrate diet can improve endurance exercise performance by up to 3%. However, the primary purpose of this dietary strategy is not to increase your top speed, but to help you run at your optimal pace for a longer period of time without hitting the wall.

According to a study in *The Journal of Strength and Conditioning Research*, recreational runners who consumed an energy drink an hour before a 5K improved their time by an average of 30.4 seconds compared to a placebo. But this raises a crucial question for all athletes: does energy make you run faster, and what is the best way to get it? The answer is complex, depending on the source of that 'energy.'

According to a 2017 review, supplementing with beetroot juice can improve cardiorespiratory endurance in athletes by increasing efficiency. While no single food acts as a magic bullet, this research demonstrates that incorporating certain nutrient-rich vegetables into your diet can significantly boost athletic performance and address the question, "what vegetable makes you run faster?"

According to one study, consistently elevated blood glucose levels—often linked to a diet high in processed sugars—can impair muscles' ability to adapt to aerobic training. So, **does junk food make you run slower**? Yes, the evidence is clear that poor dietary choices have a direct and negative impact on your running performance, both in the short and long term.

According to a 2025 study on Boston Marathon runners, athletes with low energy availability had slower race times and were nearly three times more likely to require medical support. This evidence proves the answer to, “Does not eating enough make you run slower?” is a firm and definitive yes.

According to a study on ultra-endurance runners, athletes who regularly took vitamin and mineral supplements did not finish a 1,200 km race significantly faster than those who did not, which challenges the simple assumption: do athletes run faster with or without vitamins?. The answer lies in correcting deficiencies, not adding excess.