Nutrition

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties.  Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

• 1 pinch of high-quality sea salt
• Small piece of fresh ginger, peeled
• 500ml coconut water (e.g., Rebel Kitchen)
• Juice of 1 lime
• Fresh mint leaves

Instructions:

1. Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
2. Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
3. Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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Think of us as your active-lifestyle agony aunt. From gear recommendations to running hacks, we’ll answer all your event-related questions. Our favourites will feature across our social pages and in these newsletters.

To get your questions answered, either DM us at @letsdothis_ or email in at askusanything@letsdothis.com.

The best ones we’ll share here on our blog, in our newsletters and across social media to help others in our community. 

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To view the latest questions and answers from our community, click here.

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‍A few things to bear in mind:

• While we will endeavour to get back to as many questions as possible, we sadly can’t commit to answering every question submitted.
• By submitting the question you give us permission to publish your question alongside your first name + city.. If you would prefer for us to anonymise your question please let us know.
• As none of us are trained physios or medics, we can’t offer any advice relating to injury (preventing or rehab) and/or health
• The responses and recommendations shared are on behalf of our team members who are passionate participants in the various sports we offer on the platform - they don’t necessarily reflect the views of Let’s Do This.
• We are not paid for any of the recommendations we provide
• Let’s Do This are not responsible for any action(s) taken in light of the answers received.
• We reserve the right to block / remove comment and posts that are not in keeping with the tone of our channel and that we or others may find offensive
• Please limit your questions to only running / cycling / triathlon events, equipment or training- related questions. As much as we want to be there for you, we’re not qualified to answer questions beyond this scope

In our experience, the post London Marathon ballot day leaves us either feeling totally amped to get training or seriously disappointed about missing out. If you’re in the disappointed camp, time to set your sights on something else.

Find your marathon

For those raring to go ahead of marathon day, this post will give you the lowdown on everything you need to get through your marathon-whether it’s your first or you’re prepping for a PB.

So, how long does it take to train for a marathon?

Generally speaking it can take anywhere between 12 to 24 weeks to train for a marathon–depending on your fitness level and how regularly you already run. 

There are plenty of marathon training plans out there, but to begin with it can all seem very overwhelming. 

Your first step is to decide on your goals and work out whether they are attainable. Do you currently run 3 days a week? Then don’t choose a training plan that wants you to be running 6 days a week–your body will be overwhelmed with all the extra mileage and you’ll most likely get injured. 

While you’ll be excited to start running further distances, try to trust the process and listen to your body. The risks of not increasing your mileage sensibly could end in a trip to the physio and your marathon plans in the balance. 

To avoid this, make sure to book your marathon well in advance and set aside a good few weeks of light, easy running to begin to increase your mileage before starting your training plan. 

TOP TIP:  When building up your mileage you should be increasing it by 10% each week at the very most. This is so your body can acclimate to the extra strain of the added distance.  If you’re a complete beginner, try to book your marathon 6 months to a year in advance to ensure you have plenty of time to prepare. 

Do I need to run the marathon distance before I run a marathon? 

This one’s completely up to you, but most coaches and training plans strongly advise against it. If you’re aiming for a specific time (especially if it’s not your first marathon), the most you may want to run in training is around 22-24 miles.

How to pace for a marathon 

One thing you definitely should be doing is running at your marathon goal pace.

For example, if you want to run the marathon in 4 hours, you should be adding marathon pace mileage into your runs in accordance to that time. 

A good way of doing this is to add pacing into your longer runs. For example you could run 1 hour at an easy pace with the last 30 minutes at your goal marathon pace. This type of run is a great way to prepare your body and acclimatise to the pace that you’ll be aiming for during the race. 

Do I need to be running races in the lead up to a marathon?

It’s a great idea to get a feel for racing before you tackle a marathon race.

If you’re following a 16 week training plan, it’s worth racing once a month as you slowly increase your distance. The week of your races you should be aiming to run less distance to ensure you’re ready for the higher intensity of the race..

For example after the first 4 weeks, you could try your local park run or a 5k race. Experiencing multiple race days will help get your legs prepared for running longer distances at your goal marathon pace (or faster if you’re having a good day!) and your mind prepped for dealing with the excitement of the day. 

After your 5k race you can then begin to increase your mileage further for 3 weeks and then tackle a 10k race. 

You can treat these races as a rehearsal for your marathon in more ways than just aiming for a higher intensity workout. You’ll get used to running in a crowd, pick up tricks for establishing your toilet routine, work out how your body functions on long and exciting runs, and learn what pre-race fuel works well for you.

Half marathon training runs

A perfect way to test out your fueling is by doing a half marathon. A half marathon is the perfect distance and duration for testing out how to fuel well during a race, as most guidance suggests that you should be eating on any run above 12k.

What fuel do I need to use during a marathon?

During a marathon, nutrition is key. You should be practicing fuelling correctly on training runs as well as in your races leading up to the marathon. 

A general rule of thumb in a marathon is to start fueling 1 hour into your race, and then every half an hour after the first hour. Remember everyone is different and it is up to you to decide how much fuel you need.

What to eat during a half marathon

Many runners use electrolyte gels. Gels contain a high concentration of carbohydrates and sugars to keep you going. There are plenty of brands out there to try, and best of all you can fit two or three in a running bum bag or a zipped pocket in your running shorts. 

If you don’t like gels there are plenty of alternatives, such as sweets as well as nutritional snacks like nuts that work in the same way. Ultimately, everyone is different, so it’s essential to make sure you test out your fuel to see what works. 

Ultimately, whether you’re taking on your first or fiftieth marathon, it’s an incredible achievement and a truly memorable experience. By preparing and thinking about your mileage, training plans, nutrition and race technique, you’ll help to make sure you can get the most out of your marathon experience.

Happy training!

Have you ever been on a run and felt lacking in energy? Dizzy or weak? An urgent need for a bathroom stop? If any of these feelings are familiar, then it sounds like you need some help on what to eat before a run. Importantly, you want to ensure you're eating the right thing the night before a race and remove any risk of hitting the wall during a half marathon or marathon.

When it comes to running, what we eat is important. The “right” food gives us the energy we need to keep going, but the “wrong” foods could cause an upset stomach or make us feel lethargic. So, it’s important to make sure you fuel up correctly before a competitive race - especially if you’re aiming for a PB. In this article, we’ll break down competitive races and suggest what to eat before running them.

General Advice

Before we get into specifics, there are a few things to know about running and food. While runners might think that breakfast matters more than their meal the night before, what you eat the night before a run is absolutely vital because it’ll be your main energy store.

Generally, runners should focus on the four main areas for their pre-race evening meal: carbohydrates, protein, fats and vitamins and minerals. Let’s break them down.

• Carbs: Arguably, these are the most important. Stored in the muscles and liver, carbs will help keep your energy high, prevent your blood sugar from dropping and help replenish glycogen levels. Whole grain carbohydrates like brown rice or pasta get the best results.
• Protein: Protein intake is important because it reduces the likelihood of injuries by accelerating muscle growth and helping to rebuild muscle fibres. Choose protein that’s low in fat, such as eggs, fish and poultry.
• Fats: That being said, a small amount of fat is essential in a healthy diet, and runners need this valuable metabolic fuel for energy. Polyunsaturated fats are best, such as sunflower seeds, fatty fish like mackerel and salmon, and avocados.
• Vitamins and minerals: All runners need vitamins and minerals to turn food into energy, maintain bone strength and repair muscle tissue. Get vitamin A from sweet potatoes and kale, and find valuable calcium in milk and spinach.

So, how can you apply each of these food groups to your pre-race evening meal?

What to eat before a 5k race

5K races are great for beginners. They are a short and sweet runs which mean you can really enjoy the whole process. While a 5K running race might not need too much preparation, it’s still important to eat well the night before. We’re talking complex carbohydrates, protein and a little fat to give your body enough energy to perform at it’s best.

Suggestion: Grilled salmon, brown rice and steamed veg such as broccoli or spinach.

What to eat before a 10k race

A 10K race is more challenging, but a great distance for runners who are training for longer races or who enjoy the speed of a 5k run, with that extra challenge. Your pre-10K meal should provide you with plenty of energy for the next day, so think about what you might eat for a 5K and increase the protein and veg. You could also fuel up on carbs gradually in the run up to your race.

Suggestion: Grilled or oven-cooked chicken breast, roasted sweet potatoes and asparagus.

What to eat before a half marathon

Now we're onto the big ones, where what you eat before the run becomes even more important. A half marathon is when running starts to get really challenging. You’ll need to train for a few months and watch your diet throughout the process so your body is well fuelled for longer distances. Your pre-half marathon meal should be carb heavy without overloading. Either of the 5K or 10K meals would do it (but you might want a slightly larger portion), or you could follow in Jessica Ennis-Hill’s footsteps and go for something a tad more interesting like a pasta bake.

What to eat before a marathon

Running a marathon is a huge achievement, and it takes dedication. This doesn’t just mean in terms of training - it also means in terms of your diet. You’ll need to avoid fizzy drinks, fast food and alcohol during training, and eat nutritious dinners during the week in the run up to your race. The evening before, we recommend Mo Farah’s staple meal of pasta, steamed vegetables and grilled chicken. You might also want to bring some running snacks with you on race day such as energy drinks or gummies - but practise with these beforehand as they could upset your stomach.

Tips for pre-race day eating:

#1 - Go light on fibre: Whether you’re running a 5K or a marathon, too much fibre could upset your stomach and cause an unwanted bathroom break.

#2 - You don’t need a carb overload: Yes, carbs are great for runners, but you don’t need to eat them in excess. Watch your portion size so you don’t feel lethargic or sluggish.

#3 - Enjoy your meal: Eating healthily is important before race day, but the chances are you’ll be nervous. Cook something you enjoy and want to eat to help with the nerves.

#4 - Stay hydrated: Hydration is key when it comes to running, no matter the distance. Your evening meal should be accompanied with plenty of water, and go easy on the salt.

#5 - Listen to your gut: What to eat before running can vary - and you know your body better than anyone. If you have any underlying health conditions or intolerances, listen to your gut and go with what you know it can handle.

We'd love to hear what you eat before running or what your special pre-race meal is? Let us know in the comments and feel free to share your recipe!

On the face of it the equation for cycling performance can seem pretty straight forward, especially at the amateur gran fondo level when every man is out there for himself and there’s no team tactics or strategy to consider. It’s easy to fall into a trap of thinking it’s all just about power to weight and VO2 max. 

Whilst these factors are very important, the reality is a bit more complex when you’re out on the road in the middle of a stressful peloton with changing weather conditions. An ability to draft is a prerequisite to a good hard day’s racing, but here are a few other hints and tips which could help you stay at the front of the pack: 

1. Breathe right and relax

Perhaps with the exception of a sprint finish in the last 200m of a race, at no times should you be overbreathing or hyperventilating. Doing so will mean you are blowing out too much carbon dioxide, which the red blood cells need in order to release oxygen into the tissues, muscles and organs. During a descent or the middle miles when you’re ticking along in the group with moderate ease, you should try nasal breathing. This will not only help to optimise oxygen release through appropriate blood CO2 levels, it will also:

• Engage diaphragmatic breathing and associated states of calm and awareness which are important to help avoid crashing and unnecessary stress and fatigue on the nervous system.
• Produce nitric oxide which is a vasodilator (widens your blood vessels)
• Warm the air prior to it entering the lungs 

When you are going for full gas on a climb, maintain deep, controlled diaphragmatic breathing but keep your mouth open with a relaxed jaw to maximise the volume of gas exchange with every breath.

2. Cornering and descending 

Hold onto the drops to lower your centre of gravity (remembering to feather the brakes), straighten and push down on your outside leg, whilst bending your inside knee and pushing down on your inside hand. This will maximise the centrifugal force in the corner, helping you to stay upright whilst maximising speed. 

3. Cadence

Learn to ride in a slightly lower gear than perhaps feels natural, which will require a faster cadence (rate of pedaling). Riding in an easier gear requires less power, so you burn through your glycogen stores slower and instead use more fat to fuel your ride. This will leave you with those glycogen stores for the times in the race when you really need them. 

4. Power and pedal stroke

The number one rule is don’t overthink it. Just make sure your saddle height is right and focus on the factors above. In those critical moments of the race when you need a bit of extra power, focus on ‘larger’ pedal strokes whilst squeezing your glutes and using your core. When coming out of the saddle, make sure your leg is still pumping in a straight line down through the pedal like a piston. 

5. Nutrition and hydration 

Always take more than you think you need. And if you want that extra umph, down some concentrated beetroot juice. The nitrates in beet juice convert to nitric oxide, which promotes vasodilation - widening of your blood vessels - and lowered blood pressure. One landmark study found that cyclists drinking high doses of concentrated beetroot juice used about 3 percent less oxygen during exercise tests than those drinking a placebo drink. In other words, the riders used less energy to pedal the same pace.

If you're new to trail running, but you're wanting some beginner training tips before giving it a try, we've got Simon James, the founder of Run the Wild, to answer all the key questions. Simon is an experienced trail runner, having completed some of the world's most prestigious multi-day ultra marathon events, including the Ultra Trail Mont Blanc and the Marathon des Sables. Beyond Run the Wild, he also organises charity projects in the UK and Tanzania. 

Discover Trail Running Events

Why do trail running?

Trail running is probably one of the most liberating sports out there. The total freedom of stepping off the pavement and onto countryside footpaths is an experience that everyone should try at least once. I grew up running trails as a child. Living in the remote areas of South Wales with no public transport or even street lights in our village, running on trails was part of my everyday life, just a quick way to catch up with my friends at the beach or getting home in time for dinner.

Roads and pavements in towns are getting busier as more people live and work in urban areas, particularly London. This, combined with the increased popularity of running and cycling to and from work as well as at lunch times, makes for busy pavements. If you are tired of running the same old route or losing your mojo to pound the streets, perhaps it’s time to have a look at trail running to escape the crowds and get back to the true freedom running provides.

Where to try trail running?

The route options are limitless and all within just a few hours from London; from the wild areas around London, like the Chilterns and South Downs to the Alps in France. The key thing is to have an adventure and really enjoy your running.  Don’t forget that over 80% of the UK is considered to be ‘rural’, so you may be surprised at how near you are to finding some trails. Even if it requires some effort to get there, it is certainly worth your time.

Is trail running good for you?

There are many health benefits to trail running: improved plyometrics (speed-strength) and proprioception (sense of body position), stronger core, and less impact on joints. It’s also a very easy way of burning calories whilst having fun! But preparation for trail running is just as important as heading off on the roads or track. Building up core strength as well as overall strength conditioning is key to remaining injury free and getting the most out of your runs.

Getting into trail running is easier than you may think and a countryside path, or trail around a city park is a good place to start. These changeable surfaces can build up strength and refine your technique, avoiding the more repetitive actions of road running.

Trail running can also be a stimulating, 3-dimensional experience. Watching out for the different surfaces, steep ups and downs, the scenery, the peace and quiet, all add to an experience that is both mentally and physically challenging.

What are the challenges of trail running?

Within the world of trail running, it’s not always about speed or distance -sometimes the terrain itself or height gained is challenge enough. But it really does offer something for everyone, whether you’ve never even walked a footpath or you are aspiring to run a mountainous 100 miler.

Having been fortunate enough to race as well as take on some personal challenges in many of the mountainous areas of the globe, or indeed climbing I find that many of the highlights of my life have been found right there. There are many races, from club cross-country runs, fell runs, ultra runs and everything in between. Each of them provide their own challenges, but are equally rewarding in their own way. 

Nutrition: What to eat on a trail run

Eating right is such a big focus in society whether you are involved in sport or not. Nutrition is a key element in remaining strong and focused for the trail ahead as well as helping your body recover post run. Hydration and salt replenishment is particularly key on longer runs.

If you want to get more out of your run then take some healthy snacks, such as flapjacks, nuts, and salty snacks such as crisps and salted peanuts for the route. These will help you keep focused as well as maximise the quality of your run.

Flapjacks and trail mix (a mix between sweet and savoury snacks) include complex and simple carbs, fats, and protein, which are great for providing and storing energy as well as repairing muscles. You can make these at home to suit your own needs, save money, and avoid using excessive packaging. If you can't make your own, then consider buying local and fresh where possible.

After your run, the current school of thought recommends refuelling within 20 minutes, which can often speed up recovery by a few days!

What extra kit is needed for trail running?

Key bits of kit for running trails in the UK are: trail shoes, waterproof jacket, lightweight running pack or vest (to pop in some food and water) and a head torch for dark evenings!

Some of the well-worn footpaths in the English countryside can be run simply with road trainers but as soon as the terrain becomes wet or rough, then trail shoes are definitely worth investing in, even arguably essential. There are many options, each with their own advantages.

Kit for trail running has become a very large market as endeavours become more challenging and those at the sharp end seek out more challenging environments. The wealth of experience at Run the Wild can help give you some guidance on what to buy from navigational tools to head torches.

How do you prepare for a trail run?

By stepping off the asphalt and onto the trails you will need to prepare a bit more for the run ahead. What’s the weather going to be like? When will it get dark? How technical is the route and how long will you be out for? Consequently, preparation is key.

You will need to learn new skills, like navigation, and also spend a little bit of time doing your homework on what the route ahead will entail. Then you'll need to decide the amount of food to pack and weather to bring a warm layer and head torch. But this is one of the many reasons which make trail running much more exciting than road running, as it’s by its very nature an adventure!

Trail running is running in its truest and most natural sense, the adventure and the outdoors bring together so many aspects that make this sport so rewarding and it’s much easier to get involved than you may have at first thought. So, take a step on the wild side, you might like it!

What is Run the Wild?

There are plenty of trail running events across the UK and indeed the world. But there is another option too, why not head to the trails without racing? Run the Wild is the UK and Europe’s premier running holiday company. Set apart from races, it’s purely about running adventures. It takes a less pressured approach, helping people to rediscover the spirit of adventure within in a team, running wild places and along the way learning about trail running techniques and the environment. (“Exploring places… not running races.”) 

Find a Run the Wild Adventure

At Let’s Do This, we are always on the lookout for the best ways to boost our performance and maximise our potential. It’s not always a case of putting in more and more hours. Instead, there are more efficient ways of improving training habits, so you get the most out of every minute spent and calorie burnt.

We are always keen to highlight the great work that other companies in the sports community are doing. Here, we’ve teamed up with Fiit, Runderwear, and TwicetheHealth to cover three essential pillars for your exercise plans: training, equipment, and nutrition.

FIIT: #1 RATED WORKOUT APP

Normal training plans require a lot of self-discipline to push yourself individually, or wasted hours travelling to and from gym classes. Fiit is a great way of solving this problem: on-demand classes on your TV or phone means you can take part in a gut-busting training session from the comfort of your home. A wide variety of classes from world-class instructors is a great respite from endless laps around the local park, and not having to travel to the gym frees up valuable time so you aren’t having to get in the way of your work, family, or social life.

The revolutionary Fiit device is a heart rate tracker, which adds scientific data to your sessions. It monitors your heart rate, and lets you track number of reps completed or calories burnt. That way you can know what type of exercise is most effective for you, how much you’re improving, and what you need to do to achieve your goals. It also converts your effort levels into Fiit Points so you can climb the leaderboard in Fiit Club and stay competitive with your friends online for added motivation.

Check Them Out

RUNDERWEAR: HOW TO STAY CHAFE-FREE AND COMFORTABLE OVER ANY RUNNING DISTANCE

Even if you’re committed to a new training plan, you need to make sure you’ve got the right running gear. Most people focus on a good pair of trainers and flash outerwear, but often don’t pay enough attention to a running essential: underwear. Any experienced runner will know what a nightmare chafing can be, and it can seriously disrupt your training and raceday performance if you’re uncomfortable or in pain.

Runderwear has addressed this issue, creating comfortable and stylish running underwear, including socks, briefs, and sports bras, so that you never need to worry about chafing in private areas! The clothing stays effective over all distances, and is worn by Parkrun regulars up to 100-mile ultramarathon enthusiasts. This means there’s one less thing to worry about during your training, so you can focus solely on improving speed and distance.

Check Them Out

TWICE THE HEALTH: HAPPY AND HEALTHY NUTRITION PLANS TOWARDS YOUR NEXT EPIC EVENT

Twice the Health is run by best friends Emily and Hannah, combining a love of running with a love of food. They have come up with a whole range of recipes and nutrition tips, so you know exactly how to fuel your training regime without having to sacrifice delicious foods. Rather than starving yourself or eating the same thing every day, they make sure that your diet is healthy, balanced and has room for a few of the sweeter things in life. Eating properly during your training can have a massive impact on your performance, recovery, sleep, and general health.

TTH have also set up several runclubs across the UK, otherwise known as We are Runners. With over 2,500 members and an epic team of pacers on side, they are always on hand to encourage all involved with running to keep themselves healthy and happy. Be sure to keep up to date with their inspiration and advice on their Instagram, or tag them with #wearerunners

Check Them Out

Now you’ve got the perfect tools for your next training plan, why not find and book your next epic event through Let’s Do This?

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