The news desk
Runner Dietary Fiber Intake and Pre-Race Reduction Recommendations
1 sources · 1 reports
On October 6, 2026, Runners Connect Science Training published an article discussing runners' dietary fiber intake. The article points out that runners should consume adequate dietary fiber throughout the day, but need to reduce it in the hours before high-intensity running and races. Research shows that those with the highest fiber intake have a 15% to 30% lower risk of heart disease, stroke, type 2 diabetes, and colorectal cancer, with the greatest risk reduction occurring at 25 to 29 grams per day; however, Americans consume only 17 grams per day on average, with only 5% meeting the recommended amount. The coach's rule of thumb is: for a meal 2 to 3 hours before running, keep fiber at about 5 grams or less, and in the last hour reduce it to 2 grams or less.
Story reports
Runners should eat plenty of fiber across the day but cut back in the hours before hard runs and races. Research shows people who eat the most fiber have 15% to 30% lower rates of heart disease, stroke, type 2 diabetes and colorectal cancer, with the largest drop at 25 to 29 grams a day; Americans average just 17 grams, and only 5% reach the recommended intake. A coaching rule of thumb is to keep the meal 2 to 3 hours before a run under about 5 grams of fiber, and drop to 2 grams or less in the last hour.
Runners Connect