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RUNNING NUTRITION... The best ways to fuel for your running goals.

Elliot Hutchinson

Confession… I’ve become a complete running w*nker in the last few months. I’m not proud of it, but also… I kind of am! The “hybrid athlete” trend is one I can definitely get behind, with it producing well rounded, healthier people around the world. The balance of cardio & resistance training, however, has given way to lots of fitness enthusiasts lacing up the running shoes & going for PB’s. I am mainly talking to the serious racers today, but everyone can benefit it some way from what’s written below. This article is a one-stop shop on how to use nutrition to boost your running game to the next level.

 

Training Nutrition

Carbohydrates will always be your primary fuel source during running. However, the body will need different amounts of carbohydrate depending on the aim of the training session. Generally, the longer and harder the run, the more carbohydrates you will need (obvs). However, it’s worth remembering, today’s session is being fuelled (mostly) by yesterday’s food. Which means plenty of complex carbs today if you plan on a 20k tomorrow! Keep those calories high across the board if you plan on training long distance, they’re the building blocks of your bodies energy sources.

 

Training runs can also be useful to practice your race nutrition, especially for the longer runs. You can start to load the day before with foods such as pasta, rice, potatoes, porridge, fruits & smoothies. Then, fuel the run on the day with a high carb breakfast such as porridge with banana or dried fruit and honey, bagels with peanut butter, eggs on toast or a fruit smoothie. During the run, you can introduce glucose gels, sports drinks & energy bars to keep you topped up.

 

The Day Before

Fatigue during prolonged exercise is usually associated with muscle glycogen depletion & reduced blood sugar concentrations (via inadequate carbohydrate intake). Carbs deliver energy to the muscles much faster than fats & should be paired with hydration (which also needs building up well in advance).

 

The majority of carbs should have already been consumed before the morning of the race, with the pre-race meal timed around 2-3 hours before the event.

 

Race Day Nutrition

Somewhat predictably, the pre-race meal is a nice top up of carbs. It’s important that you do not try anything new on race day. Your gut will get used to utilising the carb sources you have ate over the previous weeks, so stick to the products that you know your body is comfortable with. Simply replicate the strategy you have built & trust your training! The mid-race top ups of glucose & other fast release carbs will be the cherry on the cake in the journey to another PB. 1-2 gels per hour is a good guide for most race distances.

 

Post-Race Nutrition

Protein, protein, protein! Distance running can be particularly tough on the muscles, bones & joints. To avoid injury, getting enough protein in your diet, particularly after training, helps protect & repair damaged tissues. It also supports the immune system & enables the body to more efficiently adapt to training stimulus, ultimately making you a better runner.

 

If you've got this far I salute you, fellow Garmin obsessive... We’ll be back with some more specific articles in the coming weeks, have a great Sunday.


Elliot Hutchinson // 19.01.2025

© 2024 The Coaching Collective

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