From runners new to the sport to those looking to PR this year, fuel is one of the most important parts of a training regimen.

Alex Larson, a sports dietitian nutritionist, says that because running long distance requires lots of energy, fuel is crucial.

She suggests fueling before, during, and after a workout.

• Before: A carbohydrate-rich snack like graham crackers, applesauce, pancakes, or a sports drink
• During: Sports fuel products (for runs longer than 75 minutes)
• After: Eat full meals

Skipping meals is a big no-no. Larson says to prioritize protein because it supports your muscles and keeps you full longer. Try incorporating eggs, Greek yogurt, meat, fish like salmon or tuna, and beans.

Larson has a blog and website with more information.