Why Nutrition Is a Training Variable
Most runners spend a lot of time thinking about their training plans and very little time thinking about nutrition. But what you eat — and when — directly affects your energy levels, recovery speed, and long-term performance. Think of food as part of your training, not just a background factor.
Before Your Run: Fuelling Up Smartly
The goal of pre-run nutrition is to ensure your body has adequate glycogen (stored carbohydrate) to sustain the effort ahead, without anything sitting in your stomach that could cause discomfort.
2–3 Hours Before (Longer Runs or Harder Sessions)
This is the ideal window for a proper meal. Focus on easily digestible carbohydrates with moderate protein and low fat and fibre:
- Oatmeal with banana and a drizzle of honey
- Wholegrain toast with eggs (scrambled or poached)
- Rice or pasta with lean protein
30–60 Minutes Before (Short Runs or Top-Up Fuel)
Keep it small and mostly simple carbs:
- A banana
- A small handful of raisins or dates
- A rice cake with honey
- A small sports drink
Running Fasted
For easy runs under 45–60 minutes, many runners can go out without eating first and do just fine. Your overnight glycogen stores are usually sufficient. However, for harder sessions or longer runs, fasted training will likely result in compromised performance and slower recovery.
During Your Run: When and What to Take On
For runs under 60 minutes at easy effort, you generally don't need to fuel mid-run. Hydration (water) may still be appropriate, especially in warm conditions.
For runs over 60–75 minutes, taking on carbohydrates becomes important:
| Run Duration | Carbohydrate Needs | Suitable Sources |
|---|---|---|
| Under 60 min | None required | Water only |
| 60–90 min | ~30g per hour | One gel, banana, sports drink |
| 90 min–2.5 hrs | 30–60g per hour | Gels, chews, dates, sports drink |
| 2.5+ hours | Up to 90g per hour (practised) | Multiple gels, real food, combination sources |
Practice your fuelling in training. Race day is not the time to try a new gel brand or eating strategy. Your gut needs to be trained to absorb fuel while running just as much as your legs do.
After Your Run: The Recovery Window
The post-run window — particularly the first 30–60 minutes — is when your muscles are primed to absorb nutrients for repair and glycogen replenishment. Try to consume a meal or snack that includes:
- Carbohydrates to replenish depleted glycogen stores
- Protein (roughly 20–30g) to support muscle repair
- Fluids and electrolytes to rehydrate
Practical post-run options:
- Chocolate milk (a well-studied recovery drink with an ideal carb-to-protein ratio)
- Greek yoghurt with fruit and granola
- A smoothie with protein powder, banana, and oat milk
- Rice with chicken and vegetables
Hydration: The Overlooked Priority
Even mild dehydration affects running performance. A general rule: drink consistently throughout the day so your urine is pale yellow. Don't rely on thirst alone as your hydration cue — by the time you feel thirsty, you're already behind.
During long runs in warm weather, consider electrolyte tablets or sports drinks to replace sodium lost through sweat, which helps your body retain fluid more effectively.