Healthy fats are essential for your running performance, providing sustained energy during long runs and supporting crucial nutrient absorption. You’ll need a mix of omega-3s and omega-6s from sources like avocados, olive oil, and fatty fish to reduce inflammation and aid recovery. Time your fat intake carefully – limit consumption before runs but include it in recovery meals. While carbs remain your primary fuel source, maintaining 20-35% of calories from healthy fats optimizes your endurance potential and overall athletic health.