Training for Distance Running as a Vegan: An Interview with Vlad Ixel

More athletes are embracing vegan distance running and plant-based marathon training to improve recovery, longevity, and overall health without animal products.

Few athletes embody this space better than Vlad Ixel, an elite endurance runner, long-term vegan, and co-founder of a fully vegan sports nutrition company BIX.

Below, Vlad shares his journey, training load, and nutrition approach in his own words, followed by additional context for runners who are new to veganism or considering the switch.

Why Vegan Diets Are Gaining Popularity in Distance Running

From marathon runners to ultramarathon athletes, many endurance competitors are turning to plant-based diets to support:

• Faster recovery between sessions

• Higher carbohydrate availability for training

• Reduced inflammation

• Ethical and environmental alignment

Searches like “vegan marathon diet,” “plant-based endurance athlete,” and “how to fuel long runs as a vegan” reflect a growing curiosity, especially among runners transitioning from animal-based diets.

Vlad’s experience offers real-world insight into how a vegan diet functions at the highest training volumes.

Vlad Ixel on Vegan Endurance Running

1. Tell us a little about yourself, your training, and how you got into endurance running

A few days before my 25th birthday I quit smoking and signed up for a marathon. That marathon was the hardest thing I had ever done. I could barely walk for a week afterward but I was on such a high from finishing it. I went from being addicted to nicotine to addicted to running.

Since that first marathon I have completed over 300 races, from local 5k road races to 250km self-supported trail races. I was lucky enough to be supported by The North Face for five years and represent Australia at the World Trail Running Championships four times. Today at 38 I am still running twice a day covering about 200km per week and I ran a marathon personal best of 2 hours 26 minutes a few months ago.

A few years ago my wife and I started a nutrition company called Bix. We might be the only fully vegan sports nutrition company where both founders are vegan and all our products are vegan as well. Even our daughter and dog are vegan.

2. What does a typical day of eating look like as a vegan athlete

I have been vegan for 13 years and my diet has evolved a lot over time. Early on I was mostly raw vegan and used to eat 20 bananas a day. Now my focus is on getting enough calories, usually 5,000 to 6,000 per day.

I start with overnight oats before my first morning run. After that run I have protein and avocado toast. Around 11am I usually have two pieces of fruit with peanut butter on toast. Lunch is mostly potato with tofu and vegetables. Around 3pm I have more peanut butter on toast before my afternoon run. Post-run I have another protein drink, and for dinner it is usually rice or pasta with more tofu and vegetables.

Because of my running volume I also consume a lot of high-carb powders and gels during training, so I am basically eating all day long.

Context for new vegan runners:
Calorie intake not protein is often the biggest challenge. Distance runners underestimate how much energy they burn, and plant-based diets can be very filling. Prioritising carbohydrates is essential for endurance performance.

3. Protein is always a topic for vegan athletes. Where do you get yours?

When I was younger and mostly raw vegan I did not focus on protein and still ran well. But as I got older I realized its importance. Now I get 40 to 60 grams of protein per day from pea and rice protein powders, plus plenty more from the tofu I eat.

4. Advice for someone moving from an animal-based diet to a plant-based diet for distance running

Give it a try. Going vegan really improved my recovery. I felt it within a few days. I was recovering faster and feeling much better overall. Do your own research, don’t rely solely on what you read on IG, test things for yourself, and always make sure you eat enough. Do not restrict your food intake, especially if you are a distance runner.

Key takeaway for new vegans:
Most performance issues during transition come from under-eating, not the absence of animal products.

5. Who do you look to for advice in this space. Any plant-based resources, athletes, or coaches we should check out

Today I rely less on outside advice since I have been on my own journey for a while. Early on I trained and competed at a high level primarily for recovery benefits and followed a few vegan athletes.

Over time my motivation shifted. I am now vegan for the animals and the other benefits are just a bonus.

Athletes I looked up to in the past include Scott Jurek, Rich Roll and Michael Arnstein.

6. Recovery. What do you do and eat on recovery days and why

I run seven days a week so my diet stays mostly consistent. Recovery is more about adjusting the quantity of food. On easy days I might run 25 kilometers and on hard days 40 kilometers so I eat more calories and naturally more protein on the harder days.

For vegan endurance athletes:
Recovery nutrition doesn’t need to be complicated, it needs to be adequate. Matching intake to training load is more important than chasing specific “recovery foods.”

7. What is the best part about being a vegan athlete

Knowing that no one had to suffer or sacrifice their lives for my success

Final Thoughts: Distance Running on a Vegan Diet

Vlad Ixel’s experience shows that vegan marathon training and ultra-endurance performance are not only possible, they can thrive at the elite level.

For runners exploring plant-based eating, the fundamentals remain unchanged:

• Eat enough calories

• Prioritise carbohydrates

• Include reliable protein sources

• Adjust intake based on training volume

Whether you’re training for your first marathon or a 100km ultra, a well-planned vegan diet can support performance, recovery, and values, without compromise.

LGV!