Sub-par nutrition is the silent saboteur of your running dreams. One minute you’re flying along feeling like Kipchoge’s long-lost cousin, the next you’re losing the will to live by mile six. The truth? What you put into your body can either supercharge those off-season efforts or leave you standing on the start line thinking, “Ah, here we go again…”
If you want to feel less terrible on your runs (we won’t promise miracles), here’s what to focus on:
1️⃣ Don’t Be Lazy with Fuelling Strategies
Yes, carbs are king 👑 but that doesn’t mean you should treat every pasta dish like it’s your last meal on death row. How much you actually need depends on your training volume and event distance.
Quick Guide:
- Short runs? Water and whatever you stuffed your face with last night should do.
- Longer efforts? Time to think more seriously about fuelling before and during the run.
The bottom line: You can’t outrun a poor fuelling strategy… and trust us, many have tried.
2️⃣ Protein: Not Just for Wannabe Bodybuilders
While we all love a good carbohydrate binge (no judgement, we’ve been caught wrist-deep in the biscuit tin too), don’t ignore protein. It’s your best mate for recovery and ensuring you don’t spend the day after every session walking like you’ve lost a fight with a flight of stairs.
Simple Protein Fixes:
- Make a post-run protein shake your non-negotiable.
- Add some protein to each main meal. (No, two rashers and a sausage roll don’t count.)
We’re not saying you need to live like a gym bro, just don’t treat protein like it’s optional.
3️⃣ Give Your Training a Legal Boost 💊
You train hard. Alone. In the rain. When normal people are warm in bed. Why not make that suffering count for a bit more?
Here are two supplements actually proven to help you perform better (and no, your mate Dave’s “magic mushroom powder” from Instagram doesn’t make the list):
- Creatine:
- Improves lactate threshold
- Increases output during high-intensity efforts
- Boosts muscular endurance
- Caffeine:
- Delays time to exhaustion ☕
- Improves endurance performance
- Helps you resist fatigue (and possibly poor life decisions)
If it’s good enough for the elites, it’s good enough for us mere mortals.
4️⃣ Mind Those Gut Feelings 😬
Longer runs can turn your digestive system into an unpredictable and frankly quite rude enemy. You don’t want to be that person diving behind a hedge mid-run because you ignored this advice.
Avoid these classic mistakes:
- ❌ High-fibre foods before or during runs. You’ll regret those chia seeds, we promise.
- ❌ High-fat foods pre-race. They hang around in your stomach longer than that one awkward uncle at family events.
- ❌ Single-source carbs. Your gut can only handle so much glucose before it taps out. Go for a mix of glucose and fructose to keep things moving smoothly.
🎯 To Recap (Because We Know You Skimmed This)
- Nail your fuelling in training and on race day—or prepare to suffer needlessly.
- Protein isn’t just for flexing; it helps you walk like a normal human after long runs.
- A couple of well-researched supplements can make all the difference.
- Plan your nutrition carefully, or your guts will quite literally ruin the day.
Now off you go… and remember, it’s supposed to hurt a bit, just don’t let it be because you made a rookie nutrition mistake.