We spend a ton of time talking about muscles. Quads, calves, hamstrings. We’re obsessed with the engines, the pistons that push us forward (and yes, we’re also obsessed with metaphors from that world, but they do get the point across). Then there’s the heart, the pump, the metronome of our effort. The lungs, the bellows that keep us alive.
But running isn’t just about muscles, lungs, and heart rate monitors. There’s also your best (or worst) ally: it’s not exactly pretty and is, ultimately, a gelatinous mass of about three pounds that processes fatigue signals, manages motivation when you just want to stop, and regulates balance and coordination. It’s the home of your inner monologue—that stream of consciousness somewhere between a Haruki Murakami novel and a Mogwai track—that tags along every time you head out the door.
We often talk about it in terms of mental health, mindfulness, and the effects of running on the mind, but it needs fuel too.
Carbs—but the right ones
The brain is a huge energy consumer, and its favorite source is carbohydrates—more specifically, glucose. When you run, your glycogen stores get depleted. And not just in your muscles. A brain running low on sugar doesn’t work well: focus drops, mood dips, perceived effort skyrockets, and irritability creeps in. That infamous “brain fog” isn’t just in your head—it’s your onboard computer switching to low-power mode. To conserve energy, it slows things down, and with less fuel, your thoughts get foggy and scattered.
The answer isn’t to scarf down candy before a run, but to ensure a steady intake of complex carbs—like oats, brown rice, and sweet potatoes—that release energy gradually, helping you avoid spikes and crashes that confuse your brain just as much as your body.
The right fats and the proteins that drive motivation
Then there’s fat. Yep, the same fats that were public enemy number one for decades. The brain is made up of about 60% fat, and it runs best when you give it the right kind. Especially omega-3 fatty acids (you’ll find them in oily fish, walnuts, flaxseeds, and chia seeds). Think of omega-3s as high-grade oil: they lubricate the gears, keep cell membranes flexible and responsive, and help neurons communicate better.
And don’t forget protein. Its building blocks—amino acids—are the precursors to neurotransmitters. Chemicals like dopamine (linked to motivation) and serotonin (which affects mood) depend on getting enough protein. A low-protein diet doesn’t just weaken your legs—it saps your desire to use them.
Micronutrients: the special ops team
Last but not least, there’s the support crew. Running creates oxidative stress, and antioxidants—found abundantly in berries, dark leafy greens, and, good news, dark chocolate—act as cellular clean-up crews, protecting brain cells from damage.
B vitamins are essential for energy production at the cellular level, while minerals like magnesium (often low in frequent exercisers, and not by coincidence a common supplement ingredient) help regulate nerve function and improve sleep quality—key for memory consolidation and mental recovery.
What about supplements?
This one’s tricky. There’s no magic pill that’ll make your brain sharper during intervals. But there are substances that, when used wisely, can support brain health. An omega-3 supplement can help if you don’t eat fish, and magnesium bisglycinate might be useful if you deal with cramps or poor sleep. But no supplement will ever replace the complexity of a varied, balanced diet.
Taking care of your brain doesn’t mean turning into a flawless computer. It means giving the director the tools to shoot your best running scenes. It means setting yourself up to avoid afternoon concentration crashes, to handle fatigue with more clarity, to keep your motivation strong—and, ultimately, to enjoy every single mile a little more. Because running may start with your feet, but it lives and breathes in your mind.