The Wellness Edit: fuelling for runs

Running is one of the easiest sports to start up, it doesn’t require a subscription or any fancy equipment, simply a pair of trainers and you are good to go. However, if you are looking to smash some goals or start running longer and quicker it is important to look at how you prepare for these runs. Whether you are running casually or preparing for races, your body must be fuelled and ready to go. This means considering what you are eating and also thinking about hydrating alongside your fuel. Today’s article is going to give a crash course on running fuelling, giving tips for all distances and levels whether you are running a 5k or marathon.

Proper fuelling before a run is essential to ensure you have enough energy to perform at your best

One of the most important things for running is making sure you have filled your body enough so that it is physically able to run the distance you have planned. There are a few elements that are key to this. First is fueling during the race whether that’s with sweets, fruits, cereal bars or gels, make sure that you know what is best for you. It’s important to practise beforehand in your longer training runs so that you are prepared. From this, you will know what fuel works for your body and stomach and you know how frequently you need to fuel. Gels are often very popular as they are easy to consume without having to stop to chew and provide high amounts of carbohydrates without being too bulky to carry.

As well as fuelling throughout the race it’s important to be prepared beforehand. For longer races make sure to be carb-loading for a few days beforehand, meaning consuming much more slow-release carbohydrates so you are full of energy on the day such as pasta, rice, potatoes and fruits like bananas. Knowing how many extra grams of carbs you need to be eating depends on the distance you are running but a quick Google search will show you how much in proportion to your body weight and is key for being energised on the day.

Proper fuelling before a run is essential to ensure you have enough energy to perform at your best. The amount and type of fuel you need depends on the time and distance of your run. For shorter runs, a lighter snack might be good such as a banana or rice cake, but longer distances require more substantial meals. Timing also matters – if you are eating too close to your run you won’t have digested your food yet and won’t reap the benefits of your fuel. If you’re running later in the day, it’s important to adjust your overall calorie intake throughout the day to match the energy demands of your run. This might mean incorporating more snacks or meals to sustain your energy levels and prioritise foods that provide a balance of carbohydrates, proteins, and healthy fats.

No matter how far or fast you run, you deserve to look after your body and give yourself the best chance at success

Alongside fuelling comes hydration. This is key for any running throughout training or race days as it can alter how you feel throughout the run. Make sure to take more electrolytes on the days leading up to long runs or even every day as these replace the minerals lost through sweating and help you stay consistently hydrated. Electrolytes can come in powder form to add to drinks, tablets to consume quickly or even in products like Lucozade and in some gels if you choose to take those throughout. It is really important to be hydrating little and often during runs so it doesn’t make you feel ill but prevents you from reaching a point where you feel too thirsty and struggle to properly rehydrate.

No matter how far or fast you run, you deserve to look after your body and give yourself the best chance at success. Hopefully, these tips will support your training and give you that extra push you need to achieve your goals.