Running

A running food guide

1. Running nutrition is for everyone

Whether you’re new to running events or not, running nutrition is important. You might not think it, but it’s not just relevant to elite runners or only those most experienced at long-distance running. Considering your food before running, and having a runner’s meal plan during training, is always important — it applies to anyone and everyone who wants to run faster, run further, and run better.

2. Running nutrition is an event day necessity

Aim for about 1.5–2 hours before your running event start time to sit down to eat. Even though that probably means an earlier wake-up for you (if you can bear it), it’s better to have a well digested breakfast before running than starting with only last night’s dinner.

3. Keep up your running nutrition throughout training too

Since running nutrition is important just before the actual race event, it can’t hurt to apply it beforehand too. Using a runner’s meal plan — or at least thinking about running food — as part of your regular training plan is a good idea generally. It’s also a pretty easy way to feel the healthy benefits from your training, and means you can try and test different foods to see what works for you.

4. Nothing new on race day

Probably the worst thing to happen on your race day is finding out that what you’ve eaten is not for you. If nothing else, you might as well make running food part of your training plan to make sure that you aren’t still in the bathroom while everyone else is crossing the finish line.

5. Breakfast food is good running food

Aside from the generic ‘pasta, rice and potatoes’ running food carbo-load the night before, bananas, as a high-carb energy source, are a classic. Oats and porridge, with a healthy helping of peanut butter and yoghurt can also give you an energy boost during your run. Throw in bagels and a slice or two of white-bread and it’s clear that some of the best foods for runners are everyday foods and pretty normal breakfasts.

6. You don’t have to stuff yourself!

It’s pretty easy to imagine that you need to get as much food energy inside of you as possible. It probably isn’t actually that necessary, and you definitely don’t want to be running with food sitting in your stomach. A higher carb diet does not necessarily mean more calories, but a shift in the kinds of foods you are eating. So, your last big meal could be up to 36 hours before the actual running event kicks off. Still, don’t stuff yourself and try and feel comfortable with your food quantities.

7. You should avoid too many fatty and high-fibre content foods

Be careful of eating too many fatty foods. While some swear by it for runs, overeating could be uncomfortable for you. Food high in fibre though is worse in terms of inside upsets. It’s pretty easy to avoid — it could be as simple as reducing your fibre intake by peeling your fruits, and not eating whole-grain foods or too many vegetables.

8. There’s no need to over complicate

Running gels, expensive energy bars and the like are probably unnecessary, especially for mid-distance runs. You don’t necessarily need to swear them off, but you can keep your running nutrition to stay a relatively cheap activity by not buying them. Plus, if health and well-being are some of your running objectives then the high-sugar content in some energy bars might not suit you particularly well.

9. Every little helps

What should be remembered is that there is no race for which running nutrition is ridiculous. It doesn’t need to have a massive impact — but you never know what might make the difference. Every little helps after all. Now, Let’s Do This.

The day of your big run can be pretty daunting if you’re not too sure what you’re doing. Whether it’s your first 5k or your 10th marathon, follow these tips and tricks to make the most out of your race day.

DO get there early.

The last thing you want on race day is to get to the race village late and spend your last minutes before the gun goes off, running around and stressing, trying to get yourself sorted. Aim to get to the event at least an hour before the race officially starts so you have ample time to warm up and get used to your surroundings before going into the starting pen.

DON’T eat less than an hour before the start.

Your pre-race breakfast should take place about 90–120 mins before the starters gun goes off, to give yourself enough time to digest and process your food. If you eat too close to the start, you’ll feel sluggish and lethargic as you run and put yourself at risk of getting cramps.

DO plan out how you’re going to run.

There are countless different ways to run a running race. It’s important to come up with your own strategy for how you’re going to do it. Are you going to go easy off the start until your legs are fully warmed up and then you’ll start to put the pressure on? Are you going to go off at a maintainable pace and then hold it for the entirety of the race? These are all questions to ask yourself in training so you can come up with a race plan to maximise your run.

DON’T forget to stretch before the race.

A proper warm-up is crucial in ensuring that a run goes well. Stretching properly will get the blood pumping in your legs and loosen your muscles and tendons. Not only will this heavily prevent the chance of injury, but will also help to relax you before the race starts.

DO make the most of the water stations.

Races will almost always have plenty of water and food stations around the course so you keep yourself hydrated and topped up on energy. Running with a water bottle is cumbersome and can throw off your gait (your running technique) so try and keep yourself topped up with water whenever you can.

DON’T tense up and overthink it.

Even though adrenaline can help performance, tensing up and getting worried about it won’t. You’ll want to stay as relaxed as you can to ensure a comfortable and sustainable run. Take some deep breaths while you’re on the start line to calm yourself down a bit before that gun goes off.

DO bring some support.

Running is much more fun if you do it with a friend so try and drag a buddy in to join you. Why not also bring some family along with you for support? Hearing someone cheer your name while you’re running can provide a nice morale boost and know that there’s someone at the finish line for you is a nice bit of motivation.

DON’T go off too fast.

It’s very easy to get over-excited on the start line and go off way too fast, spend all your pennies and then struggle for the rest of the race. This is why it’s so important to plan your run so that you can avoid the ‘fly and die’ method of racing. Try and start at a slower, sustainable pace so you have more energy in reserve that you can spend later.

DO have a small warm down.

Much like before a warm-up before your race, a proper warm-down is essential for racing well. You will have put your body through a pretty strenuous task so make sure you kick-start your recovery with a good warm down. Try and walk around a bit to ease the lactic acid out of your legs and prevent cramps and then have a lie down and do some stretches to stop your muscles from seizing up.

and DON’T forget to enjoy yourself!

Running 26 miles or more will put a huge amount of stress and pressure on your body and if you don’t play your cards right, it could leave you in a pretty sorry state. Follow these tips and tricks to prevent some common long distance running injuries.

Blisters

It’s near impossible to finish a big running campaign without getting a few nasty blisters. Running all those miles is bound to put some heart callouses and some painful blisters all over your feet. Blisters can do damage to your race since they can throw off your gait and change the way the run.

What to do — When you first feel a blister coming, stop and try to cover the area with a gel bandage or blister plaster to stop it getting worse. If a blister has already properly developed, the best thing to do is sterilise the area, drain the fluid from the blister and then cover it with a bandage or a pad (something that won’t stick to the blister itself).

Chafing

The bane of almost every athletes life; chafing is caused by skin rubbing against skin. On top of that, adding salt from sweat makes the whole ordeal that bit more painful and raw. The chief chafe points are your underarms, your nipples, under-breast are, groin and between the thighs.

What to do — Once you’ve found what areas you personally chafe in, either keep them dry with baby powder or cornstarch, or lubricate them with petroleum jelly to reduce the abrasion. People who don’t run in bras should try and cover their nipples with adhesive bandage to stop nipple chafing which can be incredibly painful.

Some events will provide petroleum jelly at water stops. If they do, make the most of this and lube up the areas where you chafe.

Dehydration

In your training, you should have been able to work out how your body deals with water and keeping fluids on board. If you find you sweat a lot then this is a sign that you need to keep taking water in fairly frequently to counter act the fluids being lost. Dehydration can be dangerous when it comes to endurance exercise. Your body will be using up a large amount of water so its very important to replenish your water supplies. Signs of dehydration include dizziness, fatigue, dry mouth, headache, irritability and decreased urination.

What to do — Probably the easiest solution on this list: drink water. If you feel like you’re becoming dehydrated, slow down or stop and drink some water. Marathons and ultramarathons will have plenty of water stops so you can keep hydrated so do make the most of them to prevent getting too dehydrated.

Heat exhaustion and heatstroke

More of a problem in summer races than winter ones, but a severe problem nonetheless. Heat exhaustion happens when someone exerts themselves too much when out in the sun or in hot weather. Symptoms of heat exhaustion include dizziness, feeling sick, excessive sweating, pale and clammy skin, fast breathing or pulse and cramps. Heat exhaustion can then lead into heatstroke if you are not careful and heatstroke can be very dangerous and potentially life-threatening so if you’re feeling those symptoms, slow right down and have some water.

What to do — To prevent heat exhaustion, take it easy if you’re running in the sun. Don’t push yourself too hard and make sure you’re taking on lots of water. Wear a hat to try and keep your head and face cool and protected from the sun.

Muscle cramps

You’ll often hear of runners complaining about cramps during a marathon or ultramarathon. They don’t hit too often, but when they do they can put a runner in a huge amount of pain. Cramps can occur if you haven’t stretched and warmed up properly or if you’re dehydrated and experiencing salt depletion.

What to do — Stop and start to stretch and massage the cramping muscle until the pain stops. Drink some water or a sports drink to replace your fluids and salts to prevent it from happening again on your run.

Strains, sprains and stress fractures

If there’s a big clash of runners or after several hours on the course, it is possible that you could experience a sprained ankle or a pulled muscle. Any sharp, sudden pains that don’t feel like muscle cramps are likely going to be one of the above.

What to do — If you feel any kind of sharp pain, flag it up, don’t hide it. Tell whoever you’re running with, tell a course volunteer and just stop. There’s no point making it worse just to finish the race.

Even though you’ve run further than it before, there’s no reason why you should forget the 5k.

1. Running faster is (more) fun

If you’re used to long-distance running, it could be a nice break to just go for it. Running flat out (or just at speed) can be the most exhilarating thing and is something that longer-distance runners never get the chance to do in the same way.

2. It’s still great for longer-distances

You don’t need to be training for a 5k for it to be beneficial. Running faster and shorter helps build up endurance speed. Even though you will never run that fast in longer distances, it might make the difference between beating your PB and not if you can go faster for longer.

3. It’ll get you out running

If you can’t be bothered or don’t have the time to go out for a long run because you’re busy or have a family, then you don’t need to do no run at all. So it can get you out and about — something is better than nothing.

4. It’s often competitive

Marathons, half marathons, and even 10ks are sometimes more about actually crossing the finish line. What’s great about them is that you’ll achieve something amazing however fast or slow you run it. But there’s also something exciting about feeling the competitive edge too. And if you’re running 5ks seriously will definitely be competitive.

5. It’s cheap

Running events can be pretty expensive. You might not be able to afford participating in longer-distance races on a routine basis. But not only are there hundreds of incredibly cheap 5ks around, but there are actually also free ones too. You can feel the atmosphere and thrill of a running race on a weekly basis without even really thinking about it.

6. They’re so easy to fit in

They’re everywhere. They’re short. You don’t have to be gone from your family for long to take part. Your training will hide itself in your life schedule so easily that you’ll barely even notice that you’re doing it (except for the great feeling at the end of it).

7. You probably won’t get an injury

If you already run quite a lot you will probably not get a running injury by training for a 5k. Running shorter distances generally is better on the body — particularly if you are having to train on hard surfaces like concrete pavements. It really will stand you in good stead if you want running to be a regular part of your life. Even if your muscles feel a little strained at the end of it, the 5k running recovery time is naturally shorter than every other.

8. You can try and try again

The problem with a Marathon is that they only come around every so often. Whereas with a 5k you can literally do them all the time. And so if something goes wrong, it isn’t the end of the world or a waste of training. You can just try again next week. There’s a lot less pressure on it, which can be really just quite exhausting when you’re meant to be doing something you love.

What distinguishes a Marathon running event from all the other hundreds you might be able to take part in? Why bother with the whole slog of training? Why not choose the more manageable race sizes that can actually fit into your schedule without changing anything? These may be three good questions. But they have easy answers all of which testify to how and why a marathon is worth every second.

1. It’s a really special run

There is something really incredible about marathons. It is utterly filled to the brim with an atmosphere of achievement, happiness and support. There is something wonderful in the endless supply of people who are there for others — whether it’s runners fundraising for charities, spectators cheering from the sidelines, or strangers simply being friendly, the whole community seems to come together to celebrate every gruelling hour you’ve spent working your way to that start (and finish) line.

2. It’s an amazing (CV worthy) life achievement

Completing a marathon is the ultimate life goal. You’ll always remember that you did it, how hard you worked for it and the sense of achievement you had after completing it. Demonstrating quite a few of the qualities employers no doubt look for, it makes for even a completely legitimate thing to have on your CV.

3. You’ll feel fabulous

Marathon training will clean you out and up. It will tone you massively, you’ll likely lose excess weight, feel lighter on your feet and you will just be that bit stronger. You’ll find everything from walking up stairs to dancing slightly more pleasurable as you exist with a general level of fitness that just makes life easier.

4. It is just generally healthy

Running will lower your cholesterol. It will strengthen your heart. It will deal with high blood pressure. And it will harden your immune system. All in all you’ll be a healthier you without even paying for it in butter-less toast.

5. It will give you an absolute life focus

Either you’re in need of something to kick your life into a bit of structure, or you need a break from the monotony of your very structured office work. Marathon training can be the ultimate remedy — true, it’s time consuming, but not unmanageably so. You can absolutely fit it in to ordinary days in a way that simply forces you to be more efficient and productive with your time. There are definitely more hours in the day that you think, and training for something as momentous as a marathon will force you to realise (and enjoy) that.

6. You’ll sleep better

It’s not just the night after the race that you’ll (well-deservedly) sleep like a baby. The runner’s privilege is being able to fall into bed and that being the end of it. To be physically rather than mentally tired serves as the ultimate gift— you’ll wake up more refreshed, work more productively and hopefully won’t need the routine morning double espresso anymore.

7. You’ll improve your diet

Eating a little better when running or feeling fit is a natural progression. You no longer fancy the greasy burger in the same way as you did before. But you also don’t have the guilt if you do. You’ll probably end up eating food that keeps you feeling great, and not feel it as any kind of sacrifice (it really is one of life’s biggest mysteries).

8. You’ll even explore your local area

Running around your local area for marathon training is one of its perks. Training is too long to do in the gym on the treadmill, and you’re forced outside for a little variation at the very least. You will probably find that you don’t ordinarily seem to have the time to explore your city, and be amazed by what you see — including realising how short the distances you travel on the underground travel system really are. It’s a pretty amazing wake-up to how little you knew about the place you live before.

9. It will give you a love of running

You might swear off all marathons as soon as you’ve completed one. But you will also be fit enough that running shorter distances will seem easy and you’re unlikely to give up running altogether. Once you’ve achieved a certain level of fitness, you’ll find that the hard-work of running is no longer the painful experience it always was. And usually you need a goal to motivate you to get to that point. So if you want to set yourself up as a runner, booking onto a marathon is a pretty good place to start.

Master the act of tapering before your next big running event.

First of all, what is tapering?

Tapering is when you lower your training load and training intensity in the run-up to your big race. Ted Corbitt, the ‘father of long distance running’, said that “If you can’t run as fast you want to, you haven’t rested enough.” There’s a lot of truth in this which is why many runners consider the most important part of training to be recovery. The main goal of tapering is to replenish your energy stores you’re ready to tackle your run with full force.

How long should you taper for?

The length of your taper is a hard thing to get right. Too short a taper and you’ll end up being tired on the day of your run, but too long a taper can lead to a loss of fitness. How long you taper for depends on how far your event is.

For a marathon (or longer), you should start tapering 3 weeks before the big day, reducing your weekly mileage by 20% in the 3rd week before the event, 40% in the 2nd week and 60% in the last week before the big day.

For a half marathon (or a run between 15–30k), you should start tapering 2 weeks beforehand, reducing your mileage by 30% in the 2nd week before and 50% in the week before.

For a run between of 10k or less, you should start taping the week (or 10 days) before your run, dropping your training load by 50% in the week before the run.

How to reduce your training?

The best way to taper is by reducing your training mileage but keep the same intensity of your runs. Reducing your overall mileage has the greatest impact on reducing your accumulative fatigue.

If you’ve been doing intervals or hill sprints, keep on doing them. You’ll still want to be working just as hard when you’re running, just wind down how many miles you’re doing per week.

Other golden rules

You may find it tough to get used to. You’ve been training at a certain level and then suddenly you’re taking your foot off the gas and not training as much. You will have to fight the urge to keep going at your normal level and just chill. Just trust in the taper plan that you have in place and have faith that it’s the best thing for you.

Another thing to bear in mind is that you won’t want to try anything new in the run up to your big run. Whether it’s a new pair of shoes or a new diet, don’t change what you’ve been doing. You’ll want to keep things nice and simple for the last few weeks.

‘If people ran more 5ks, I’m positive the average life satisfaction of humans would increase dramatically.’ If you’re not convinced by the words of professional 5k runner, Lauren Fleshamn, and still think a 5k is either out of your reach or just not for you, then read on below to let us change your mind.

1. They are for everybody

Nobody is excluded from a 5k. You can walk or run it, be old or young. It is short enough that no matter how long you take it is never too long — for the runner or spectator. Whole families can take on the challenge together, or they could just come along and watch. Either way it’s a nice family activity for the weekend.

2. They are convenient

There will always be a series of 5k running events near you. Plus, whether you choose a parkrun or another 5k run, they will be affordable or free (and often charitable). They are also short — so you can run one and still get home in time for a late breakfast.

3. You can do any kind of fun run

Fun runs, mud runs, obstacle runs, bubble runs, colour runs. There are so many of them. And most of them are 5k. They happen all the time and they will be something you haven’t done before. And your kids will love them.

4. You’ll get into the habit of running

If you fancy running a bit more, then committing to a race (by booking it, not planning it) will source you some running motivation to actually do it. It isn’t easy forcing yourself out of bed on the weekend. But once you’ve got something to work for and are officially training for a 5k you end up without much of a choice.

5. Everyone has to start somewhere

You’ll need to be able to complete a 5k run if you ever want to run anything further. So it’s a fairly natural place to start — you can ease yourself into running and have a shorter term goal. Even if long-distance running in no way appeals, it’s worth trying out a simple 5k on even the off chance that you’ll love it and want to carry on.

6. You’ll feel great

Endorphins, exercise, physical well-being. They all come from an energising 5k run. Already you have a pretty perfect package for a happier life. Releasing a bit of pent-up energy by running massively helps destressing. Exercise will help you sleep better. And a toned body will make you feel better. It’s harder to find reasons why you shouldn’t run a 5k.

7. You’ll see quick improvements

Whatever your running fitness levels, you will see the training pay off. Whether you couldn’t run at all and suddenly can run half of it, or you are working to improve your speed by interval training, there will be a sharp turn in your fitness.

8. You’re less likely to get Runner’s Knee and Shin Splints

Only running a 5k means that you are so much less likely to get a running injury related to overuse. Both Runner’s Knee and Shin splints are much more avoidable when you’re not training for long-distances, so you can do the exercise you want without risking walking pain the next day. Plus running helps prevent bone fractures by increasing bone density. So you will actually be making yourself more resistant to future running injuries by starting off on a 5k.

9. 5ks are good for your health

It’s not just weight management that a 5k can help with. Running even short distances will help lower blood pressure and cholesterol. It is also suggested to work as disease prevention. You’ll be more motivated to make better dietary choices. And sweating is great for you and your skin.

10. Whatever the weather

Your 5k is short enough that it is probably not going to be cancelled last minute because of bad weather. It’s a massive plus. It means you can train in all likely weathers (if you really really want to) and also that you won’t psych yourself up only to be disappointed.

11. It’ll be an achievement

Whether you’ve never run a 5k before, you’ve broken your personal best, run just one more race, or just managed to get out of bed to do it, there will be an achievement to running a 5k. And everybody loves to achieve things.

Because that 9am meeting will be so much more interesting after some views and fresh air

1. Dakota Ridge on Mount Sanitas

This is a good one if you’re short on time but keen for a good workout — you can run in from town and head up the 1-mile Dakota Ridge Trail before running back down the slightly longer Valley Trail for a 2.3-mile round trip.Bed-to-Desk time: 1 hourTrail distance: 2.3 milesView score: 3.5/5For more details on this trail, head here.

2. Mount Sanitas Loop

If you really want to get your quads burning, head up the 1.8-mile Mount Sanitas trail. The steps will hit you hard, but the views are well-worth the climb. Try getting up there for sunrise.

Bed-to-Desk: 1 hour 45 minutesTrail distance: 3.1 milesView score: 4/5For more details on this trail, head here.

3. Sunshine Lion’s Lair Loop

For a slightly longer but less busy and more runnable loop, head to Lion’s Lair. This 5.1-mile trail is very smooth, and the ascent is more gradual than the nearby Mount Sanitas. The views are just as rewarding, though.Head back down the way you came, or, for a more technical descent, try out the Mount Sanitas trail.Bed-to-Desk: 1 hour 30 to 2 hours, depending on which descent you takeTrail distance: 5.1 milesView score: 4/5For more details on this trail, head here.

4. Green Mountain

For high probability of a professional ultra runner sighting and a lot of up, head to Green Mountain. Take the Ranger Trail (South) for some steep hills and switchbacks leading you to epic views East & West for miles, before descending on the Saddle Rock Trail. This trail is great if you’re keen for varying terrain and a lot of ascent.Bed-to-Desk: 2 hoursTrail distance: 5 milesView score: 4/5For more details on this trail, head here.

5. Royal Arch

This trail is short, but packs in a lot of ascent; it gets steeper and steeper until you reach the summit so don’t use up all your strength in the first half mile. The steps will test your legs, but the views will make you forget all about the pain.Bed-to-Desk: 1 hour 45 minutesTrail distance: 3.2 milesView score: 4.5/5

For more details on this trail, head here.Now set your alarm clock and go catch those pre-work views.

No matter how long you’ve been running for, it’s worth reminding yourself that the way you run matters — although of course if you’ve had running injuries in the past you’re probably well versed in them. If you’re a newcomer to the running world, you’ll work faster, more efficiently, and more safely if you make sure you have good running form.

1. Look ahead

Don’t do the natural thing and look down at the ground when you run. You want to look about 10–20 feet in front, but at the same time keep your chin tucked in. That way you’ll stay safe from passing lampposts and cars, and you’ll see the view if there is one. It also just helps in giving you better running form by straightening out your back and neck.

2. Keep yourself straight and lean forwards

Good running posture involves a straight back, low and loose shoulders, and keeping your head up without straining your neck forwards. Staying upright should open your chest and help you breathe properly. You can then lean forwards and run faster and more easily.

3. Keep your arms bent at waist height

With your hands in a loose fist, your arms should be relaxed at the waist in a 90 degree angle. Let them swing back and forth from the shoulder joint (rather than the elbow) and avoid letting them cross your body. Their movement should help push you forward without being out of control.

4. Keep yourself loose and relaxed

Staying loose is key to preventing tension. If your shoulders start rising towards your ears or your fists begin to clench just shake yourself out whilst running. Especially if you’re running downhill you should let your arms loose to stabilise your movement.

5. Try to land in the middle of your feet

If you land on the front of your toes you’re putting your calves to work and you’re more likely to get Shin Splints. It’s also a pretty inefficient way to run as it will encourage bouncing. But if you land an your heel you’ll slow yourself down and risk Runner’s Knee. So landing in the middle of your foot and rolling onto your toes is the best way forwards (literally). If you’re struggling, barefoot running naturally guides you to landing in the middle so could be a good way to practice.

6. Keep your strides short

Long lunges are not necessary. Light, short steps will help you land in the middle of your foot. Your feet will stay beneath you rather than well in front and it will also lessen the impact of your strides. Aiming for 180 strides a minute sounds impossible — but even if it is then at least you will do more than normal so it’s worth a try.

7. Don’t bounce

Bouncing wastes unnecessary energy and makes it harsher on your knees as you have further to ‘fall’. If you keep your strides low it will also help keeping your strides short and light.

8. Keep checks on yourself

Set yourself up in the habit of checking your running posture and style. You can set yourself milestones throughout your run as monitoring reminders. If you’re running with a partner, you can both try and encourage each other. Hopefully after a while it will become second nature and you will be running as efficiently and as well as possible.