Nutrition
Fuel your runs with proper nutrition and hydration
Featured Tips
Energy Gels Explained
Energy gels are concentrated carbohydrates (25-30g per gel) designed for quick energy during long runs. Start using them on runs over 60-90 minutes. Take with water, not energy drink, to avoid stomach issues.
Stay Hydrated Daily
Don't just drink during runs - stay hydrated all day. Pale yellow urine means you're well hydrated. For runs under an hour, water is fine. Longer runs may need electrolytes, especially in hot weather.
All Tips
When to Use Energy Gels
Take your first gel about 45-60 minutes into a long run, then every 30-45 minutes after. Practice in training - never try new nutrition on race day. Some runners prefer sweets, dried fruit, or energy chews instead.
Pre-Run Eating
Eat a light meal 2-3 hours before running, or a small snack 30-60 minutes before. Stick to easily digestible carbs - toast, banana, porridge. Avoid high fibre, fat, or protein close to run time.
Carb Loading Done Right
For races over 90 minutes, increase carbs to 70% of calories for 2-3 days before. This isn't about eating more overall - just shift the balance toward pasta, rice, bread, and potatoes.