Running isn’t just about training your legs—it’s also about fueling your body the right way. Proper nutrition and hydration can be the key to unlocking your best performance, whether you’re training for a 5k or tackling an ultramarathon. Here’s how to keep your body in peak condition for every mile.
Pre-Run Nutrition: Building the Right Foundation
What you eat before a run can make all the difference. Focus on carbohydrates for energy, moderate protein for muscle support, and limited fats to avoid sluggishness. Aim for a pre-run meal 2–3 hours before heading out, such as:
- Porridge with a banana
- Whole-grain toast with nut butter and honey
- A small bowl of pasta with a light sauce
For those early morning runners, a quick, easy-to-digest snack like a banana or energy bar 30–60 minutes before running can provide the boost you need.
During Your Run: Stay Hydrated
For shorter runs under an hour, hydration is usually enough. Keep water handy, especially in warmer weather. For runs over an hour, consider supplementing with electrolytes and energy gels or chews to replace what you’re losing. The key is to practice during training to find what works best for your stomach.
Post-Run Recovery: Refuel and Rehydrate
The 30-minute window after your run is critical for recovery. Replenish glycogen stores with carbs and repair muscles with protein. Simple options include:
- A smoothie with fruit and protein powder
- Greek yogurt with granola
- Chicken and rice or a sandwich with lean protein
Don’t forget to rehydrate! For longer runs or intense training sessions, consider an electrolyte-rich drink to restore balance, such as those offered by our official hydration partner, Nuun.
Tailored Advice for Every Runner
Every runner is unique, and your nutrition and hydration needs may differ based on factors like your goals, distance, and individual preferences. This is where New Levels Coaching comes in. As RunThrough’s official coaching partner, they understand the importance of a personalised approach. Their team of experienced coaches works with runners of all levels to create tailored training and nutrition plans that ensure you’re fueled for success.
New Levels Coaching shares our ethos of being “by runners, for runners,” which means they understand the real challenges you face and provide practical, achievable solutions.
Key Takeaways
- Plan meals and snacks around your runs to ensure you’re adequately fueled.
- Stay hydrated consistently—not just during your runs.
- Experiment with nutrition strategies during training to avoid surprises on race day.
Ready to take your nutrition and training to the next level? Visit New Levels Coaching to learn how they can help you fuel smarter and run stronger. Together, let’s make every mile count!