General Nutrition Guidelines First and foremost like everyone you need to start with eating a healthy balanced diet. Canada’s Food Guide has some good basic information for healthy everyday eating habits. Runners who don’t want to lose weight may need more calories but unless you are training regularly at a fairly high intensity the type of food you should be eating does not really change. If you are training up to 1 hour a day (on average) at 70% intensity: 50% of your cal