Food as foot soldiers' fuel

The variety of local fruits is another great source of carbohydrates, especially in such locales as Shanghai.

Fresh and dried fruits supply runners with easy-to-absorb carbs, making them a great choice before a race. Green mandarins are full of vitamin C, another antioxidant that's especially good for lungs on smoggy days. Xinjiang melons are packed with fiber and potassium, a mineral that supports cardiac health. Just a few pomelo slices can provide a dose of low-glycemic-load carbs and about 200 percent of daily vitamin C.

Watermelon contains an amino acid that relaxes muscles and improves circulation. A watermelon slice or a glass of juice before workouts reduces subsequent soreness.