How to fuel your running

Running is a great addition to your workout routine, and offers many health benefits. Whether you're going for a short jog, a mid-distance run, or a long endurance event, the right nutrition can make all the difference. In this blog, we'll explore how to fuel your body for different types of runs, ensuring you have the energy to perform your best and shorten your recovery time, no matter the distance.

Short Distance Runs (Up to 5K)

Short distance runs, such as sprints and 5Ks are mostly fueled by your body's glycogen stores for quick bursts of energy. Glycogen is the storage form of carbs, which is found in your muscles and liver. Generally speaking, short-distance running does not need any additional nutritional support. Fueling this type of run like any moderate workout at the gym is more than enough to keep you energised.

Pre-Run Nutrition:

• Timing: Eat a small meal or snack 30 minutes to an hour before your run. It is important to keep your food light before your run as any heavy meals may take a while to digest and slow you down.
• Carbohydrates: Focus on easily digestible carbs to quickly top off your glycogen stores. Options include a banana, a slice of toast with jam, or a few dates.
• Hydration: Drink a glass of water 30 minutes before your run to stay hydrated.

Post-Run Recovery:

After a short run, refuel with a balanced meal that includes carbs, healthy fats and protein to support muscle recovery and replenish glycogen. Examples include a smoothie with fruit, nuts and Greek yogurt or a wrap with lean protein, avocado and veggies.

Medium Distance Runs (10k)

Any runs that last longer than 60 minutes will have higher nutritional demands that you’ll need to replenish.

Pre-Run Nutrition:

• Timing: Eat a well-balanced meal 2-3 hours before your run. This is to ensure you’ve got enough energy stores to fuel your distance run.
• Carbohydrates: Focus on complex carbs that provide a steady release of energy. Great sources include brown rice, quinoa, sweet potatoes, oats and whole-grain bread.
• Protein: Include a high portion of lean protein to support your muscles. Add a portion of chicken, tofu, legumes, fish, Greek yoghurt, or protein powder to your meal.
• Fat: Add a small portion of healthy fat to your meal, such as olive oil, nuts and seeds.  
• Hydration: Drink water consistently throughout the day and have a glass of water 30 minutes before your run.

During Your Run:

If your run is lasting longer than an hour, it might be a good idea to bring a small snack of quickly digestible carbs to fuel the remainder of your run. Great options include energy gels, chews or a banana. Make sure you are sipping on water where needed to stay hydrated.

Post-Run Recovery:

Refuel within 30-60 minutes after your run with a balanced meal that includes carbs, protein, and healthy fats. Make sure to hydrate well throughout the rest of the day to replenish any lost water through sweat.

Long Distance Runs (10k+ & Marathons)

Long distance running requires the highest nutrition attention to make sure you’re performing at your best and not hitting any hurdles on the way. In particular, carbs are your best friend for endurance running, as they supply quick energy to keep your muscles fueled to continue running.

Pre-Run Nutrition:

• Timing: Have a high-carb meal 3-4 hours before your run and a small snack 30 minutes to an hour before starting.
• Carbohydrates: Focus on carb-rich foods like pasta, oats, or a bagel with nut butter and jam.
• Protein: Include a moderate amount of protein, such as eggs, yoghurt, or a protein smoothie.
• Hydration: Ensure you're well-hydrated in the days leading up to your run and drink a glass of water 30 minutes before starting. Consider adding an electrolyte sachet or drinking coconut water to maintain your fluid balance.

During the Run:

• Hydration: Drink water or an electrolyte drink every 20 minutes to stay hydrated.
• Carbohydrates: For runs longer than 90 minutes, eat 30-60 grams of carbs per hour. Make sure anything you have is easily digestible, like sports drinks, energy gels, chews, or bananas, jellies or dried fruit.

Post-Run Recovery:

• Rapid Snack: Within 30 minutes of finishing your run, have a quick snack with carbs and protein, such as a smoothie with fruit and protein powder or a yogurt parfait with granola and berries. This will quickly replenish your glycogen stores and provide you with some immediate energy and amino acids for muscle recovery.
• Balanced Meal: Follow up with a balanced meal that includes carbs, protein, and healthy fats. Examples include a grilled salmon with sweet potato and a mixed green salad or a veggie and quinoa bowl with avocado and lean protein.

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