Long-distance runners should consume 19 to 21 calories per pound of bodyweight for 1 to 1.5 hours of running or strenuous activity per day. If your training schedule calls for 1.5 to 2 hours of running or strenuous activity per day, 22 to 24 calories per pound of bodyweight need to be consumed. In addition Cross Country runners should be eating a healthy amount of vegetables, fruits and carbs with occasional meat and protien. Runners should also intake a lot of water and electrolytes.