Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
I had a good week.
I started running again (now with my new running shoes) and didn’t feel any pain! (Phew… what a relief). I bought the Adizero Boston 13, and it was the right choice. Actually, when I bought the Adidas Evo SL, I was torn between it and the Boston 13—in the end, I went with the Evo. I should have bought the other one. But that’s okay, heheh
There’s still some time before I start training for the Seville Half Marathon, so I’ll keep alternating between running and spin classes. And I’m sticking with my strength training (weightlifting).
I have to admit I’m loving the spin classes, and I’m itching to buy a bike. I just don’t know where I’ll find the time to ride. I think that dream will have to wait for the future.
I’ve been thinking about this, and I’ve already shared recommendations for high cholesterol, irritable bowel syndrome, fructose intolerance (btw, that issue was a huge hit!), and other topics here in the newsletter. But I haven’t talked about hypertension yet. Add to that the fact that I’m currently working with a client who has hypertension, and that’s why this is today’s topic.
You might know that running is one of the best things you can do for your heart.
Regular endurance training helps lower blood pressure, improves blood vessel function, and reduces the risk of cardiovascular disease. But if you've been diagnosed with high blood pressure, or you need to reduce your sodium intake, your nutrition strategy deserves a little extra attention.
Hypertension (high blood pressure) is a condition in which the force of blood against the artery walls remains consistently too high. Over time, this places extra strain on the heart and blood vessels, increasing the risk of heart attack, stroke, heart failure, kidney disease, and other cardiovascular complications.
Although regular runners are generally healthier than the average population, endurance training does not make you immune to hypertension.
Genetics, age, body weight, stress, sleep quality, alcohol consumption, and diet all influence blood pressure.
For runners, uncontrolled hypertension may also increase the risk of abnormal heart enlargement, atrial fibrillation, and an exaggerated rise in blood pressure during intense exercise.
The best approach for runners with high blood pressure
Current scientific evidence strongly supports combining a DASH (Dietary Approaches to Stop Hypertension) or Mediterranean-style eating pattern with sports nutrition principles.
Focus on eating more:
Vegetables and leafy greens (spinach, broccoli, beetroot, rocket, peppers, tomatoes)
Fruit, especially berries, bananas, oranges, and kiwi
Whole grains such as oats, brown rice, whole-grain bread, barley, and quinoa
Lean protein (fish, skinless chicken, turkey, etc) and oily fish (salmon, sardines, trout, mackerel) rich in omega-3 fats
Beans, lentils, and other legumes
Healthy fats from olive oil, seed oils, nuts, seeds, and avocado
Low-fat dairy products
These foods naturally provide potassium, magnesium, fibre, antioxidants, and dietary nitrates, all nutrients associated with lower blood pressure and better cardiovascular health.
Foods to limit
One of the biggest contributors to high sodium intake isn't the salt shaker; it's processed food.
Try to reduce your intake of:
Processed meats (ham, bacon, sausages, salami, deli meat high in sodium - always read nutrition facts)
Butter
Fast food and takeaway meals
Instant noodles and canned soups
Ready-to-Use Soup Broths
Salty snacks like crisps and pretzels
Sugar-sweetened drinks (soda, energy drinks, teas, coffees)
Excess alcohol
Most people with hypertension are advised to consume around 1,500–2,000 mg (1,5-2,0g) of sodium per day, although individual recommendations should always come from your healthcare professional.
Don't forget about potassium and magnesium
While sodium often gets the spotlight, increasing your intake of potassium and magnesium can help lower blood pressure.
Excellent sources include:
Potatoes and sweet potatoes
Bananas and oranges
Beans and lentils
Spinach
Pumpkin seeds
Almonds
Yogurt
RECOMMENDATION
The sodium dilemma: What about long runs?
Many runners with high blood pressure assume they should avoid sodium at all costs. However, current sports nutrition research does not support eliminating sodium during prolonged exercise.
When you sweat, you lose both water and sodium. Depending on genetics, climate, and exercise intensity, sodium losses can vary dramatically, from around 200 mg to more than 2,000 mg per litre of sweat.
During runs lasting more than 90 minutes, especially in warm or humid conditions, replacing at least some of that sodium helps maintain blood volume, supports muscle and nerve function, and improves fluid absorption.
→ The sodium in a sports drink during a long run is replacing what you've lost, not contributing to the excessive daily sodium intake linked with hypertension.
→ The key is that sports drinks are used during prolonged exercise, not consumed routinely throughout the day.
Electrolytes and hot-weather training
Hot weather increases sweat losses, making hydration even more important.
For long training sessions in the heat:
Drink according to your thirst while avoiding excessive dehydration.
Use sports drinks containing both carbohydrates and electrolytes for prolonged sessions (typically over 90 minutes).
If you're a heavy or "salty" sweater, you may need additional sodium replacement, but this should be individualised based on your sweat rate, exercise duration, and medical advice.
Outside of training, continue following a lower-sodium eating pattern.
If you have high blood pressure or a family history of cardiovascular disease, don't rely on running alone to protect your heart.
Monitor your blood pressure regularly, discuss your training and nutrition with a sports dietitian, and remember: the goal is to use sodium wisely.
A few smart nutritional choices today can help keep you running stronger for many years to come.
Product of the Week
This week's Product of the Week is the Nestlé Chocapic Cereal
I've always loved this cereal since I was little.
And now it's my go-to fuel when I go for a run in the afternoon.
In addition to containing whole grains, it's low in sodium, making it a good option for anyone who needs to cut back on their daily intake.
And best of all, it's delicious.
Here in Spain, it’s called Chocapic, but I know it’s available in several countries. I just don’t know if it goes by the same name.
Scientific References
American College of Sports Medicine (ACSM). Exercise and Fluid Replacement Position Stand.
Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise.
International Society of Sports Nutrition (ISSN). Position Stand: Nutrient Timing and Sports Nutrition.
European Society of Cardiology (ESC). 2024 Guidelines for the Management of Elevated Blood Pressure and Hypertension.
Whelton PK, et al. 2024 Guideline Updates on Hypertension. American Heart Association.
Sacks FM, et al. Effects on Blood Pressure of Reduced Dietary Sodium and the DASH Diet. New England Journal of Medicine.
Burke LM, Hawley JA, et al. Reviews on carbohydrate intake for endurance performance. Sports Medicine.
Maughan RJ, Shirreffs SM. Reviews on hydration and electrolyte replacement in athletes. Journal of Sports Sciences.
Casa DJ, et al. National Athletic Trainers' Association Position Statement: Fluid Replacement for Athletes.
Recent reviews in Nutrients (2024–2025) on endurance nutrition, hydration, and electrolyte strategies.
Track of the Week 🎧️
This week's Track of the Week is an old remix that I love. Depending on your pace, this song is perfect for zones 4 or 5.
I’ve chosen Say Nothing - CamelPhat Remix by MUTO, Emerson Leif, CamelPhat
Any questions or something you would like to share? Drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso