Carbs For Runners
If you run regularly, you'll want to make sure you're eating enough carbohydrates to promote good running performance.
Here's a general rule of thumb: If you run between 15 and 20 miles per week, you should eat at least 350 grams of carbs daily. If your weekly mileage is higher, you'll want to make sure you get between 400 and 600 grams daily.
It's important to eat carbs both before and after you run. If you'll be running for a long time, you should also take in some carbs during the run; sports drinks can be a good source.
Remember that complex carbs (e.g., grains and whole-wheat products) will fuel your workout better than simple carbs (white breads, candies).