We must start by saying that there is actually a specific diet for the runner. First you must consider the condition of current weight, going to see how your BMI (body mass index) and on the basis of that, if you are overweight take one diet for runners.
Another important condition for the diet, if you compete soprattututto are the days that are missing any race. the diet must be very different if you are in a period of building muscle, or if we are around the time of the race.
In general the diet for the runner must focus on a diet based on proteins during periods of training and growth, and should primarily be based on carbohydrates in the days before the race, to allow our muscles to get your fill of glycogen.
In general, a diet for runners and riders must absolutely avoid simple sugars (sweets etc.) if not during the race, but it must be balanced between carbohydrates and protein.
If you are grossly overweight is not intended to train and run several miles, with a risk of injury, but it is the first necessesario follow a diet suitable to reach a healthy weight, this will save us very hard, because every pound of weight the excess must carry our muscles.
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