Maybe you’re already a vegan looking for new ways to get active, or you’re a runner who wants to make the switch to veganism. Or perhaps you’re curious about veganism and running and want to know more. Whatever the motivation, we’ve got some great advice and tips.

Eating a vegan diet and running are great ways to take care of your body, not to mention helping to ease animal suffering and cause less damage to the planet. Applied together, you can live a healthier life by eating vegan and staying active!

Two of In Defense of Animals’ staff members are experienced vegan runners. Not only is it possible to be a vegan runner, but you can excel while consuming a vegan diet. Just read the inspiring journeys from both of us:

Jane Elizabeth, Senior Director of People and Operations:

When I started my health & fitness journey, I was obese, struggling with chronic asthma and joint pain. Running even one block seemed impossible. 

Although I went vegan for the animals, I was astonished as my health improved drastically. I started running — one block at a time. Before going vegan, my asthma caused so much difficulty breathing that I physically couldn’t push through even a moderate amount of running. Once I took animals off my plate, my asthma symptoms completely vanished, allowing me to run while breathing freely. 

Over 18 months, I lost over 85 pounds and improved my health significantly! Now I’m an ultra runner with the ability to run any distance I choose. It’s been an empowering experience, and I’m so grateful for this journey!

People often ask how I fuel my body as a long-distance runner and it’s quite simple. The longer the distance, the more carbohydrates, electrolytes, and hydration are required. Listening to my body and her needs has helped me focus on strength, endurance, and longevity rather than having a “diet-centric” approach. Whether or not someone is running, the body needs nourishment — and that can be achieved without consuming animals.

It feels so amazing to be able to accomplish any goal while being an advocate for the animals and the environment.

Katie Nolan, General Campaigner:  

I have been a runner for most of my life, but my running capabilities improved significantly when I decided to go fully plant-based several years ago. I have been able to run faster and stay in shape with ease, and I really think switching to a vegan diet helped push my running performance to the next level. 

Early in my running career, I dealt with knee and hip injuries. Since incorporating more foods with anti-inflammatory properties into my diet, my injuries are much less problematic than they once were. 

I decided to go vegan for the animals, and running races is another excellent way that I’ve found to share vegan and animal-positive messages. I enjoy engaging with other racers, who are always pleasantly surprised to find out I am vegan. I love being a positive example of what vegan athletes are capable of!

How To Become a Vegan Runner

So, are you ready to start your vegan running journey? Here are some essential tips to keep in mind for being a successful and healthy vegan runner.

Food is Fuel

With any form of exercise, it is necessary to fuel properly and keep nutrition in mind. For running, in particular, it is necessary to ensure you consume enough calories from nutritious food. You should be eating a good balance of complex carbohydrates, healthy fats, and protein. Many quality plant-based protein sources include tofu, tempeh, spinach, lentils, chickpeas, spinach, and quinoa.

Don’t forget about essential nutrients like iron, calcium, and B12.

Stay Hydrated

Water is essential, and so are electrolytes! You may want to carry a handheld water bottle, water belt, or backpack for longer runs. Staying hydrated is especially important if you are running in the heat.

Start Slowly

If you are new to running, ease into it. Start slowly, and combine running with walking. For example, you can start by running for a minute and then walking for a minute for 10-12 minutes, and then gradually increase the total minutes and running time.

Pick The Right Shoes

It is important to have proper running shoes to avoid injuries and provide your feet and legs with the support they need. Being vegan also means not just avoiding animals in your diet, but not wearing any products made from animals as well. Luckily, there are many great vegan running shoe options.

Sign Up for A Race!

Races are a great way to meet new people, challenge yourself, and demonstrate your success as a vegan runner. Sign up for a 5k, challenge yourself with a 10k or half marathon, or for more experienced runners, try out a marathon or 50K!

It is important to train on the terrain that you will be running on for your race. Get in some trail runs or hill repeats. Also, make sure you are running appropriate distances so that you are prepared.

You can also rep some vegan gear and spread animal-positive messaging! Check out In Defense of Animals’ cool swag.

There are even vegan-specific races like the Vegan Power 50k and 25k and the Vegan Virtual Run. 

You can read more about vegan nutrition to get started in our free Vegan Starter Guide.