As an athlete with asthma (my name is Jonny Havey by the way), I’ve learned that training for long-distance events requires more than just physical endurance. It demands a nutrition strategy that supports both performance and recovery. Over the years, I’ve fine-tuned my nutrition plan to help me push through long runs and ultra-distance races, and these top nutrition tips for runners have transformed me from a casual runner to an award-winning ultra-runner. If you’re looking to improve your long runs or race day performance, these tips might just be what you need. I highly recommend that you not only read this blog post, you either watch the YouTube video linked above or check out this episode of my podcast on your favorite podcasting platform (check out my podcast "The Athlete with Asthma Show" here).

Long-Run Nutrition Tip #1: Minimize Low Quality Foods and Alcohol 3-4 Months Before Your Race

As someone with asthma, inflammation is something I’ve always been mindful of. I quickly realized that fueling my body with the right foods would not only enhance my running performance but also support my respiratory health.

In the months leading up to a race (3-4 months to be exact), I make a conscious effort to eliminate alcohol and processed foods from my diet. Instead, I focus on a clean, nutrient-dense plan that includes plenty of plant-based foods, high-quality proteins, and healthy fats. This approach reduces inflammation, supports better recovery, and ensures I’m performing at my best.

Why it works for me: A diet rich in anti-inflammatory foods allows me to recover faster, sleep better, and train harder—essential for improving my endurance and race results.

I dive into why I specifically avoid toxins like alcohol very strictly 3-4 months before my races in the YouTube vide linked above and in the podcast episode with the same name (access my podcast on your favorite podcasting platform linked here).

Long-Run Nutrition Tip #2: Eat 200-500 Calories/Hour

Nutrition on the run is crucial for everyone, but as someone managing asthma, it’s even more important to maintain steady energy levels. For long runs, I aim for 200 to 500 calories per hour, making sure to hit a balance of 60 grams of carbohydrates and 5 grams of protein.

I learned this the hard way—during my first 50-mile race back in 2023, I didn’t realize how much the balance between carbs and protein impacted my performance. At the time, I focused too much on protein, and it left me running low on energy. Once I started prioritizing carbohydrates while maintaining that protein intake, my performance significantly improved.

I share the story of my 2023 race vs my 2024 race and how altering how I fuel myself on race day completely changed my race results in the YouTube vide linked above and in the podcast episode with the same name (access my podcast on your favorite podcasting platform linked here).

Long-Run Nutrition Tip #3. Bring Your Own High Quality Food On Your Long-Runs and On Race Day

Race day nutrition can be a bit unpredictable. While aid stations might offer fuel options, I’ve found they are usually highly processed, unhealthy sources of calories, which can be helpful if you really need something, but are very bad for your body otherwise. So, I make it a point to bring my own fuel to every single race.

My amazing significant other, Tetiana, helps me prepare nutritious, high-carb snacks that I can rely on during races. We make things like homemade humma, sunbutter, bread, pizza, and scones high in nutrients for my long-runs and race days.

Pro Tip: I always test these snacks during training to make sure they sit well with my body before relying on them during a race.

Long-Run Nutrition Tip #4: Prepare Yourself for Not Wanting to Eat (Liquid Nutrition and Calories are Key)

Once the miles pile up, particularly in races over 30 miles, eating solid food can become a challenge for me. As someone with asthma, I also need to be mindful of my breathing and digestive health. For this reason, liquid calories have been a lifesaver.

I rely on high-calorie drink powders (my favorite is the Skratch Labs Super High Carb Hydration Powder linked here) and electrolyte mixes (and Liquid IV linked here is my favorite electrolyte powder) that provide easy-to-digest calories without the need for chewing. This strategy ensures I’m able to maintain energy levels without compromising my performance, especially during the later stages of long events.

Why it works for me: These liquid alternatives are gentle on my digestive system, provide a consistent source of energy, which is essential when I’m pushing my body to its limits, and prevents me from having to force feed myself something unhealthy from the aid stations at the race.

Long-Run Nutrition Tip #5: Monitor Your Weight Weekly

As an ultra-runner with asthma, managing my weight is crucial to maintaining my performance and overall health. I make it a habit to track my weight weekly to ensure I’m neither over-fueling nor under-fueling my body.

Before entering race-specific training, I focus on losing weight strategically to avoid the dual strain of weight loss and peak performance. Once training ramps up, I shift to fueling based on the demands of my workouts. This approach helps me stay at my optimal weight for racing while supporting my endurance needs.

Final Thoughts

Long-distance running is a balance of training, mindset, and, above all, smart nutrition. By following these nutrition tips, I’ve been able to overcome the challenges of both asthma and endurance sports, allowing me to perform at my best.

If you’re looking to improve your own long runs or race-day experience, I encourage you to experiment with these strategies. Whether you're aiming for a marathon personal best or tackling your first ultra, fueling smartly will help you reach new heights.

And if you want to take great articles like this with you on your next long run, I highly recommend that you follow my podcast ("The Athlete with Asthma Show") on your favorite podcasting platform and download it to listen while you train (that's what I do).

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.