A Runners Diet Should Include Ginger?

For the endurance runners who prefer to take the natural route in terms of supplements and performance enhancers, ginger may be a great alternative to NSAIDs in reducing inflammation, muscle pain, and thus leading to a lessening of recovery time.

The popular spice has been historically used to treat pain, so it wouldn’t hurt to include ginger somewhere in a runners diet.

Runners Diet

A Runners Diet Should Include Ginger

Although more studies are needed, past reports have clearly demonstrated the possibility of ginger acting as a bronchodilator and it has been known to improve gastrointestinal function, too.

A new study also found that 2 g of Ginger per day for 5 days may have modest effects of reducing muscle soreness in long distance runners, suggesting that increasing your ginger intake may accelerate recovery, helping you train longer and harder.

Need more tips on how to increase speed and endurance for running, be sure to check out my other articles:

Footwear that boosts performance.

2 powerful strategies for building endurance.

Another sure way to reduce pain when running is by landing on your forefoot. Click here to see what I mean!

More From Run Forefoot:

Proper running form can be learned sufficiently by running barefoot.

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Forefoot running leads to largest reductions in overpronation.


Wilson, PB. Ginger as an analgesic and ergogenic aid in sport: a systematic review. J Strength Cond Res, 2015; 19(10):2980-95.

Bretta Riches

"I believe the forefoot strike is the engine of endurance running..."

BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.
Bretta Riches

P.S. Don't forget to check out the Run Forefoot Facebook Page, it's a terrific place to ask questions about forefoot running, barefoot running and injury. I'm always happy to help!

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