Let's Do This Team's Top 2025 Event Picks

On 18 October 2019 Let’s Do This will host the biggest endurance awards ceremony the UK has ever seen. We’re offering Let’s Do This partners the opportunity to get their events recognised and win epic prizes; and the general public the chance to get their hands on a golden ticket to the awards.

Vote now

Being challenged is central to being alive. 

The acceptance of challenges, the wrestling with the difficulties they present, and the ultimate progress that is made through hard work and perseverance, is the cornerstone of what brings fulfillment in this frequently confusing world. 

What we love about races, whether a 1k fun run or a triple IronMan, is their spectacular simplicity. They have a start and an end, they have a set date in time and, with a few notable exceptions - here’s looking at you Barkley Marathon - you largely know what difficulties you will face on the course before you begin. Crossing the finish line of a race is the purest sense of achievement accessible to everyone. You choose the challenge, you put in the work, you achieve it. 

Races really matter. 

Races are the blueprint for how we approach the challenges in the rest of our lives and it is no surprise that we who race were shown last year to be 32% happier than the wider population. We all know this. We know the elation of continuing on when everything in your body says quit. We know the satisfaction of that medal around your neck when everyone else thought you were mental, and we know the change that racing brings to us and our loved ones; long after the bike has cooled, the wetsuit dried and the trainers have worn out. 

But there’s a problem. More people are not doing races. At a time when the health, happiness and real human connection these races bring is more important than ever, participation rates are flat. 

Why are races not growing?

As is the beginning of any good story in Britain, Alex (my co-founder) and I were discussing this sad truth in the pub. When everyone wants to be healthier and happier and signing up for a 5k is 24x more effective in making people long-term fitter than joining a gym, and when the third most engaged with social media type last year was race photos (after weddings and babies), then how are races not growing? 

The answer is that, whilst 88% of athletes who have a positive first race experience will race again, only 13% of athletes who have a negative first race experience will ever race again. We started Let’s Do This to try to ensure more people went to races that are perfect for them; to build the TripAdvisor for races. In doing this, we want to inspire more people to have epic, life-changing experiences. 

We want to make the world a happier, healthier place.

We are hugely proud to announce the launch of The Challenge Awards, powered by Let’s Do This and presented by Runner’s World. This is the next chapter in our mission. We are bringing together some of the biggest brands and greatest athletes in the world who share our passion for encouraging more people to have epic experiences. Together, we will celebrate the best races across the UK, as well as those local heroes who inspire us to challenge ourselves. This will culminate in the Oscars of the endurance industry; The Challenge Awards at Queens Club on 18th October 2019.  We will be continuing to announce further partners and athletes attending over the coming weeks. 

So how can you be involved? 

*If you are an organiser*

Getting involved couldn’t be easier. Round 1 is all about gathering as many positive reviews on your Let’s Do This page. So simply send out review links to all your participants and let them do the talking. Round 2 is based on votes and, should your event(s) proceed this far, it is a similar story - reach out to all of your supporters and get them to vote for you!

Awards include huge prize money, free promotion across Let’s Do This, exposure in publications such as Runners World and, of course, tickets to our awards ceremony.

For more information about the awards and how it works, see our Organiser Briefing. And for any questions about distribution, feel free to email Olly: olly.arnott@letsdothis.com.

*If you are someone passionate about endurance sports*

Share your experience by writing a review for an event you’ve enjoyed this season. The greatest way we can all inspire more people to race is to let other people know what you thought of the races you’ve done, so they can make the best possible choice.

We are offering the general public the chance to win an invitation to the awards. Anyone who leaves a review as a Let's Do This member will be entered into a prize draw and 10 names will be randomly selected on 19 August. The more reviews you write, the greater your chances to win so start sharing your race experiences now. 30 names will also be randomly selected on 19 August and given LDT stash including a technical running t-shirt and sweatshirt.

Vote now

Let's Do This

By Genny Owen
3 min read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

Take a guess...who is more likely to get injured, a beginner or experienced runner? Logic might try to tell you that it’s the latter. Surely all that extra mileage leads to more wear and tear no? Perhaps, but on average, running newbies are more susceptible to injuries. Running is a high impact sport and as a beginner, your body just won’t be used to this new pressure it’s being put under. Common injuries include Medial Tibial Stress Syndrome (more commonly known as Shin Splints) which is often felt through a sharp pain in the lower leg; and ‘Runners Knee’, an ache under the kneecap.

But fear not, it’s not all doom and gloom! Whilst some of us are more injury prone than others, they can often be avoided. Below you’ll find my top tips that personally helped me when I started running….

Warm Up

I’ll admit I’m not always the best at this and have often headed straight from the couch to a run. But thinking about it, it’s got to be a bit of a shock to the system given the high impact! So try to ease yourself into it with a warm up. Not only can this help to get you in the zone, it’s key to raising your heart rate, body temperature and consequently loosening up your muscles, helping to avoid injuries. There are a million different warm up exercises out there, but I personally start by moving my joints (hip openers, shoulder shrugs etc) then doing some form of gentle exercise (10 mins slowly on a bike or a fast paced walked etc). By then you should be ready and raring to go.

Mix It Up

If you’ve just started out, your body won’t be used to the repetitive ‘left-right-left right’ drum as you pound the pavement and may try to tell you this. But don’t worry...mixing things up can help. Vary the pace you run at, the distance and the terrain. For example why not opt for a more forgiving trail run once in a while, or a gentle walk/run. At the end of the day, you’re still being active and your body will appreciate the change.

Take It Slow

It’s easy to get hooked with running but don’t over-do it! This is one I can really relate to…..Being impatient, over-ambitious and enthusiastic, I pushed it too far when I started running; resulting in an injury (Shin Splints), 2 months off running and numerous physio sessions. The general rule of thumb is to increase your mileage no more than 10% each week. So say you’re running 10 miles a week, aim for 11 the next and then 12 the week after. Whilst this might seem like excruciatingly slow progress, it’ll give your body time to recover, adapt and maintain performance. Slow and steady really does win the race!

Stronger, Better, Faster

Not every day is a running day. Whilst just running will improve your fitness and is a great form of cardio, it won’t necessarily strengthen your muscles. Strengthen training is often underrated but is key to ensuring your body is physically ready to run. Exercises that especially focus on your lower body (glutes, hips, quads, calves, lower back) can reduce muscle imbalances, allow your joints to rest, and improve your form and flexibility, thereby helping to avoid injury. A few of my favourites are lunges, calf raises, hip bridges, stability ball hamstring stretches and squats. Resistance bands are also great for an additional challenge, activating your glutes and really engaging your lower body.

Cool Down, Stretching and Water

Ever just abruptly stopped running and instantly felt light headed or got heavy legs? May well be because you didn’t cool down. We all lead busy lives but cooling down is an important stage of recovery. Not to get too scientific, but in short, it lowers your heart rate, helps avoid the build-up of lactic acid (thus sore muscles) and keeps your muscles supplied with oxygenated blood. All in all this should lead to a more speedy post run recovery, leaving you ready for round two. Gently jogging or walking for 5-10 mins is better than nothing for a cool down. Holding some simple stretches for 20-30 seconds may also help avoid short, tight muscles; and Yoga is also a great one for this. Finally, don’t forget to drink plenty of water post run. This is to replace fluids you’ll have sweated out and to avoid dehydration/headaches.

Listen To Your Body

There’s a big difference between something being uncomfortable whilst running and just downright painful. The odd ache and pain is fine and even understandable...it may well be a sign of your body just adjusting to the new workload. This said, if it’s more than a short, little niggle, don’t ignore it as you’ll only exacerbate the issue and it could lead to a major injury. Play it by ear and if necessary, take a few days rest or seek expert advice depending on the severity. So my final tip would be to simply listen to your body...no pain, no gain isn’t always true!

Get gear

Trigger Point Grid Foam Roller

Say hello to the foam roller, your new best friend! These are great for pre and post workout, aiding circulation, whilst also loosening and releasing post workout muscle tightness. It’s essentially the most cost effective massage you’ll ever invest in!

Resistance Bands

A great addition for strength training. I was recommended these by a physio and they really helped me activate my glutes, strengthening my lower body post Shin Splints. The bands have different resistance levels, meaning they are super versatile and the exercises you can do with them are limitless.

Compression Socks

Fact - you don’t have to be a pro to wear compression socks. If you’re prone to tight calves like me (especially so after my injury), then these socks will honestly be life changing! They can be worn during or post running, improving blood flow, circulation and recovery. Yes you might think they look silly, but don’t knock it until you’ve tried it!

Ultimate Performance Massage Balls

A small but mighty massage ball to help relieve any tightness in muscles. Super simple to use...just your own body weight to control the amount of pressure.

Get inspired

Looking for some motivation to get you in the mood to run? Need a pick me up? Head over to our Instagram for more quotes, support, inspiration or even just entertainment!

Let's Do This

By Genny Owen
4 min 40 sec read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

Chances are that all your hard work will have paid off and you’ll be reliving an epic race day experience! You’ve definitely earned a rest but rather than just stopping short in your tracks, it’s important that you put a bit of thought into your post race recovery.  

Pre and race day plans to ensure you’re in tip-top shape are well documented. However post race recovery is often secondary and under-looked. As a beginner, if you’ve done your homework and put in a decent amount of training, your body should be well prepped for what’s in store on race day. As a result, hopefully you shouldn’t be too stiff or sore and your recovery time minimal. Longer, more intense runs warrant more recovery, but it’s still a vital part of anyone’s training cycle. The recovery process gives your body the time to rest, attend to any aches or pains and reboot so that you feel energised and hopefully little by little, stronger each time round. These few little tips and tricks that we’re going to share can have huge impacts on the speed of your recovery so it’s well worth taking a moment to implement them.

The recovery process….

Whilst you might cross the finish line and breath a huge sigh of relief that you’ve smashed your run, it’s important not to just stop suddenly. First things first, keep moving for a good 5-10 minutes post race to cool down and ease up. It might also be tempting to head straight to the pub for a celebratory drink (which is totally legit!), but remember it’ll dehydrate you even further so make sure you drink lots of water to stay hydrated and eat a small carb focused snack to replace all that you’ve used up whilst running. By all means, celebrate your epic achievement, but drink in moderation!

The day after your race, take a well-earned rest if you want it. Have a lie in or longer sleep than normal if you can, or head for a yummy brunch as a treat to refuel. Having said that, exercise encourages circulation, supplying fresh nutrients and oxygen to your muscles, thereby aiding their recovery. So, if you’re like me and not very good at ‘doing nothing’, you might find that some form of gentle exercise as active recovery like a light walk, yoga or pilates helps. If you have any aches or pains, ice may also help suppress inflammation.

All being well, a couple of days after your race you should be fine to ease yourself back into running. Do a little test run and see how you feel. If something still aches though, opt for a different type of exercise with lower impact on your body. A little cycle or swim are great examples, easing up the pressure on your joints, allowing them to recover, whilst also keeping your fitness levels ticking along. It’s also important to maintain a balanced diet and drink lots of water to ensure you’re doing everything you can to help your body get what it needs to recover quickly. As ever, listen to your body and it’s cues and don’t forget that thirst can often be mistaken for hunger.

After a week (or less) of rest and lower level exercise, your body should have had plenty of time to recover. Hopefully you should feel ready and raring to go and can return to training as normal. However, if you still don’t feel right, don’t push it or stubbornly ignore any signs of injury. If necessary, go seek expert help to nip it in the bud, as doing nothing may exacerbate the injury and leave you on the sidelines for longer.

Post race recovery is also a good time to think about your next challenge and goals. Perhaps you did a 5k and now want to aim for a 10k? Or maybe you want to shave a couple of minutes off your time? Whatever your next goal is, no matter how big or small, those few days rest are a great time to look back on your race, maybe think about what you can do to improve or what you want to aim for next and plan ahead. Either way, hopefully you’ll have caught the running bug and be excited to get back out running and find your next challenge!

Get gear

2XU Womens Recovery Tights and 2XU Men's Recovery Tights - They might be pricey but these leggings are worth every penny! Specially designed, they apply gentle pressure and boost circulation to support the recovery and repair of your muscles.   

Natures Kiss Recovery - If you’re a fan of deep heat and it’s funny tingly sensation then this might be for you. A cream to gently massage into any aching muscles to assist their recovery. Super soothing and smells great too.

Trigger Point Grid Foam Roller

Say hello to the foam roller, your new best friend! These are great to release any tight muscles or knots. It’s essentially the most cost effective massage you’ll ever invest in!

Get inspired

Feeling a bit flat after your big race? Finding it hard to get motivated again? Well why not join a ParkRun. It’s a great way to meet new, like-minded people who can support and spur you on, helping you to find your next challenge. Parkrun organise free weekly 5km timed runs that are open to everyone. There are so many to choose from in parks across the UK.

Let's Do This

By Genny Owen
4 min read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

Maybe you signed up for your run as a new year’s resolution, with a friend on a whim, as a dare after a few drinks on a night out, for a charity close to your heart or with a specific goal in mind. Whatever your reason, it was an excellent decision and one we promise you won’t regret!

We know that signing up for a race can seem daunting. You might be having second thoughts or be wondering where on earth to start. But don’t worry, that’s totally normal. We’re here to help make sure you get the most of your race and more importantly enjoy it and have an epic experience along the way.

So do you want the bad news or good news first? Bad news...the hardest part of training is just simply getting going. To be honest, the first few runs you do are unlikely to be hugely enjoyable. It might hurt, you might struggle to find the motivation and question if it’s really worth it. But fear not, the good news is that once you’re over that initial little hurdle, it’s onwards and upwards. Trust me, you’ll start to want to go for a run, get into a routine and feel great for doing so.

If you’re still not convinced then below is an endless list of proven benefits from running...surely now you have no excuses to tie up your laces and getting running?

Physical Health - It improves your fitness; can help to lose or maintain weight; reduce the risk of strokes and type 2 diabetes; lower your blood pressure and strengthen your muscles and joints.

Mental Health - It’s a great stress-buster. Peace and quiet and a bit of me time whilst running is a great way to clear your head and switch off; or alternatively, the perfect opportunity for problem solving. Either way numerous studies show just 30 minutes a week can lift you mood and concentration.

Feel Good Factor - Yep it’s a real thing. Endorphins, our very own natural drug, kick in post run, leaving you feel more alive, energetic and frankly happier...hence why running can become so addictive!

Free (or cheap) - You don’t need a gym membership or expensive kit to go running. You can avoid the ‘treadmill’ and head to the great outdoors. All you need is a decent pair of running trainers and sports kit and then you’re ready to go.

All Inclusive - Whatever your level, age, weight, shape or ambition, running is for everyone. Whether your run short or long, fast or slow, anyone can do it!

Setting and Smashing Goals - As mentioned you might find that the first few runs you do are pretty tough. But stick with it, I promise it gets easier. Once you’re over that initial hump, you’ll find it’s pretty much plain sailing. There’s no better feeling than looking back and seeing how far you’ve come!

Community and Friends - Running is a great way to catch up with old friends and make new ones too. Chatting to other people as you’re running along, you’ll find that time flies by and you’ll have wracked up some distance in no time! You may find that running with other people helps motivate you and pushes you further too.

Charitable Causes - Running is a great way to raise money for a specific charity. It’s not only honorable and hugely appreciated, but knowing you're running for a cause that means something to you, may help you dig deep and motivate you to persevere with your training whenever you’re feeling a little low.

New Experiences and Discovery - Perhaps it’s joining a running club and making new friends or perhaps it’s the means to exploring a new city. Running is a great way to get out and about and make the most of what’s on your doorstep!

Get gear

We don’t want you to wing it on race day. To make sure you’re not underprepared or burnt out before your race, make sure you check out our tailor made training plans, (available when you sign up for a race on Let's Do This) devised to ensure you’re in tip top shape for your big day.

In terms of apparel, our go to brand is Wiggle Run. They’re guaranteed to have everything and anything you need at prices that won’t break the bank.

Get inspired

If you’re looking for some advice, experiences from others or just inspiration from those who have started running from scratch, then The Runner Beans blog is perfect. Charlie describes herself as ‘not a natural runner’ and started the blog to document her journey from her couch to first ever marathon. She’s now training for her NINTH marathon but is adamant that anyone can do it! Her blog aims to 'pace the way to healthy without missing out on any of the fun'.

Let's Do This

By Genny Owen
4 min 20 sec read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

The beauty of running is that you really don’t need to spend a fortune in order to get the most out of it. Yes there’s some techy, specialist kit if you want to splash the cash, but when you’re just starting out, a few core pieces of gear are all that you need and can make a big difference to your overall running enjoyment.

Find your next running event

First off, I’d recommend purchasing some running specific shorts and leggings. With the weather being so unpredictable, it’s good to have a pair of both so that you can’t use the heat/cold as an excuse not to go running! A good running top is also key. Personally I prefer sleeveless tops as I find them more breathable for running in, but whatever works for you. Either way, your running clothing should be lightweight and comfortable. Ladies, make sure you invest in a sports bra too to avoid any awkward motion or discomfort!

Material wise, the biggest thing is to avoid cotton at all costs. Not only does it act like a sponge, soaking up the sweat as you run, it’s likely to rub and cause chafing which is not pleasant! Opt for ‘sweat wicking’ materials (usually made from high tech polyester) instead. In short, they are designed to draw sweat away from the body and dry quickly. Seamless fabrics are also a good idea to avoid any unwanted rubbing.

Next up, whilst a standard exercise sock may do the trick, if you want to go that extra mile, running socks are a good investment. For example, anti blister running socks are a winner, specially designed with double layering to avoid any unwanted rubbing. Again, just steer clear of cotton socks if you want to avoid a damp sticky sensation whilst running.

A couple of running accessories may also come in handy. A decent headband will stop your hair from blowing all over your face if the wind picks up. Equally, a running cap is useful to keep cool on those warmer days. I’m also a huge fan of running belts. They allow me to store my essentials safely whilst still feeling like I’m running free. Finally, if you’re running in the dark or poor light, a piece of fluorescent equipment won’t go amiss. Caps, belts, socks, hats, shorts, shoes...take your pick, it can all be fluorescent if you want!

Get gear

Spilbelt Running Belt - A reasonably priced, elastic running belt that can adequately fit and safely store any bits and bobs you want to take with you.

Gore Headband - As a specially designed multi-purpose headband, come rain or shine , whatever the weather throws at you, this headband should come in handy!

Hilly - TwinSkin Socks - The best socks out there in my opinion to avoid pesky blisters. Double layered fabric that's friction resistant, they help to prevent the dreaded rub.

Veho Headphones - These headphones are water resistant so they’re perfect for all kinds of sports. They’re non-slip and have an inline mic so you can make and accept phone calls.

Get inspired

Everyone likes a good story, especially when it’s got a happy ending. Runner’s World’s The Most Inspiring Running Stories of All Time is a collation of some of their best articles and is guaranteed to give you the inspiration and motivation you need!

Let's Do This

By Genny Owen
3 min 20 sec read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

So it’s a week before your race (maybe even your first ever race) and the countdown has begun! I don’t know about you, but as race day draws closer, I find my mind and emotions flick all over the place… from excitement to nervousness, uncertainty to confidence and then back again. So I'm going to share with you a couple of last minute tips to hopefully keep you feeling fresh, both physically and mentally for your big day.

Rest up

The week before your race, make sure you don’t do anything crazy or over-do it training wise. I’d recommend doing a couple of shorter, easy runs and then have complete rest the day before, if not two. This should hopefully give your body time to recover from any little aches or pains and ensure you feel on top form on race day. Sleep is also key. There’s nothing worse than feeling lethargic or groggy, so aim for a solid 8 hours sleep the days leading up to your event.

Stick to your routine

This applies to a number of things, the first of which is food. Whilst it’s important to be sufficiently fuelled up for your race, just stick to what you’ve been eating whilst training. For example, if you’ve been eating salmon and rice the night before, then a bowl of porridge an hour before your run, don’t eat a massive bowl of pasta the night before and then porridge, plus peanut butter toast in the morning just because it’s race day. Not only are you likely to feel bloated and uncomfortable, your body may well react differently, leaving you regretting your decision! So just keep it simple and go with what you’ve tried and tested. The second point this relates to is gear. Whilst you might be tempted to splash out on a snazzy new pair of trainers for race day, it’s not a great idea the week before a race. You won’t have had sufficient time to wear them in and as a result, could end up with sore feet, blisters and frankly, not a very enjoyable race experience.

Get organised

I find it helps calm my nerves and stops me stressing if I sort out and plan ahead a few little things. For example, the night before the race, I lay out everything i’m going to wear and pack a small bag with anything i think i’ll need (layers of clothing pre/post race, water, snacks). I can then head to bed without my mind running through a checklist. It’s also wise to arrive at the event early, especially if it’s your first race. Get your bearings, your bib number etc. There’s no point arriving at a race flustered and stressed out, with minutes to spare and your heart rate already through the roof! So these few simple steps should help you avoid that.

Runday = funday

The most important point is to enjoy it! Done right, running and races are meant to be fun, leaving you wanting to sign up for more. It’s completely normal to feel a little nervous ahead of your race though. Try to soak up the atmosphere and use other runners or the crowd to cheer you on through if you’re struggling. Don’t sprint out of the start line either. Other runners may well wizz past you but that’s okay, everyone’s at different levels so don’t try to play catch up. Instead, pace yourself and run at a speed you feel is comfortable and consistent for you. Leave any sprinting for that final push when you see the finish line and then celebrate in style!

Get gear

Forgotten any last minute bits and bobs? No worries, head to Wiggle Run who have everything and anything you need so that you’re race ready!

Get inspired

If you’re a fan of running with music then we’ve got you covered. Head to the Let's Do This Spotify account for some big beats to get you pumped. Whether you’re feeling rap, rock, relaxing music or remixes, the LDT team has pulled together a selection of your dream playlists to suit your mood.

Let's Do This

In 2017, a year after being diagnosed with breast cancer in her early forties, Michelle Dench ran two half marathons and a marathon, all in aid of Macmillan Cancer Support. In 2018, she raised the bar again, taking on four halves and two marathons to support the charity that helped her through chemotherapy. Here she shares with us why she’s so passionate about giving back, and what it was like to run the Great North Run for Team Macmillan.

How long have you been running?

10 Years (with a short break in 2016 for the reasons you will read!)

Why did you decide to run the Great North Run?

Watching the TV coverage in 2017, I thought the atmosphere looked reminiscent of the London Marathon.

Why did you choose to run for Macmillan?

In 2016 I was diagnosed with breast cancer. One of the things that got me through chemo was my goal to run the London Marathon in 2017. With Macmillan’s help I was offered a free 12 week training programme with a Macmillan personal trainer who was educated in cancer surgery and the effects of chemotherapy and radiotherapy. I haven’t looked back and my body has gone from strength to strength.

The Cancer Support Manager at my hospital was a massive support to me, giving me so much advice about hair loss, information about how to cope with side effects, and offering courses that I could attend to help get me through.

With the help and support of Macmillan I got through my cancer treatment with huge positivity and I am so grateful to them.

This year I decided to raise the bar from running two half marathons and one full marathon in 2017 to completing a few 5 and 10ks, 4 half marathons (including the Great North Run) and 2 full marathons (Edinburgh and New York City), all to raise money and awareness for Macmillan.

What are you most looking forward to about it?

Mainly waving my Tinkerbell wand at all the supporters as I ran past - I have a special Tinkerbell outfit made out of Macmillan running vests! And running somewhere new.

Top tip for fundraising?

Social media (make lots of new friends!) and cake sales. Just keep plugging it!

What would you say to someone considering running for charity?

It’s extremely rewarding knowing that you’re doing something that many people couldn’t do. And it helps on the hardest moments of the run knowing that you’ve raised money for such an amazing cause. It propels you to the finish line!

Anything else you’d like to share?

My dad passed away in March 2018 after a long battle with leukaemia and myeloma. He is my absolute hero and his strength and positivity got me through my own cancer journey. He had a stem cell transplant a few years ago; this treatment added about another 18 months to his life before the cancer started to return. Being given that extra time was so important to myself and my family. I only found out recently that the treatment was administered by a Macmillan nurse. Thank you Macmillan for funding these fantastic nurses along with everything else that you do. So many people that I have talked to about Macmillan do not realise the extent of their charitable work. I didn’t know until I was diagnosed.

Let's Do This

By Genny Owen
4 min read

Tackling her first marathon this year, she's done all the legwork so you don't have to.

What you feed your body with pre and post run can have a major impact on your performance, mood and overall general health. It’s estimated that we burn around 100 calories per mile running and as a newbie to running, you may find your appetite increases too. It’s therefore important that we that we fuel our bodies sufficiently.

That said, if you’re new to running, you don’t need to go into overdrive and start carb loading or purchasing protein power and energy bars galore! Following a general balanced diet is more than sufficient when you’re just starting out. It may well be that you just need to make a few small tweaks in order to see and feel substantial changes.

So what is a balanced diet anyway?

Firstly a balanced diet doesn’t equal restriction or bland boredom. It’s about eating a variety of healthy foods but also treating yourself once in a while. Think of it as ‘everything in moderation, including moderation’ (!).  In general a balanced diet is made up of 50-60% Carbohydrates, 20-25% Proteins, 15-20% Fats, Vitamins and Minerals.

Complex, unrefined carbs such as whole grain rice or pasta and sweet potato are perfect, whilst lean meats, milk, fish and eggs are great sources of protein. Whilst the name might suggest otherwise, some fats are good for you. Try to steer clear from ‘bad’ fats often seen in processed food and opt for unsaturated fats found in nuts, seeds, fish and my all time favourite, the trusty avocado! You’ll also find heaps of vitamins and minerals in fruit and vegetables so try to load these up on your plate at each meal.  

Why is a balanced diet important?

The different food groups all have distinct primary benefits. Carbs are great for slow release energy, helping us tick along, whilst protein is found to aid muscle repair, recovery and growth. Fats (in moderation) also help our energy levels and cell growth, whilst vitamins and minerals can boost our immune system, keeping us fighting fit. Combined, a balanced diet therefore offers us an array of benefits, making it perfect for running.

What and when?

We all react differently to certain foods, so take this one with a pinch of salt and play around to find what works for you. The general advice is to avoid eating anything 30-60 minutes before you run so that your body has time to fully digest and process food (as well as hopefully avoid stomach cramps, stitches etc whilst running). If you want to eat something 30-60 minutes beforehand, try to avoid sugary sweets and chocolate which are just empty calories. Whilst their shiny wrappers might be tempting and the initial sugar rush gives you an instant hit,  it will be very short lived.

Why not opt for something that offers slow release energy such as a banana, or an easily digestible yoghurt or smoothie to keep you going. If you’re eating a little earlier, say 2 hours before or more, you can choose something more substantial that fits in with meal time. I’m a huge fan of peanut butter on toast, porridge or avo and eggs on toast.

If you’re going to run first thing in the morning, it may well be that you can’t face the thought of any food at all. That’s ok, given that you’ll be running for an hour or less, your body should cope just fine. If that’s the case, stay hydrated and try to eat a decent meal the night before to put your body in good stead. For example, salmon with brown rice and green veg or a homemade chicken stir fry should do the trick.

Post exercise, the first hour is key as your body tries to return to normality, restoring our glycogen levels and repairing muscles which have been under stress during exercise. To give our bodies a helping hand in this ‘power hour’, a 200-400 calorie snack with carbs and protein is recommended. I personally never feel that hungry immediately after exercise, so I find a smoothie or protein bar works for me, but it’s totally up to you.

At the end of the day, just listen to your body. Food can be used as fuel both pre and post running. But if you’re feeling fatigued or weak it may well be because you haven’t quite figured out what works for you just yet. So long as you follow a balanced diet though, you’re on the right track!

Get gear

Cliff Bars - A great snack, pre or post running. Essentially a healthy flapjack but with the right balance of carbs and protein to leave you feeling content and energised. With so many flavours to choose from, it’s easy to get addicted.

Tribe Protein Bar - Another great snack filled with protein, made from 100% natural ingredients. Delicious flavours including chocolate brownie and coffee and walnut make them the perfect fix when you’re craving something sweet. Top tip...great dessert when softened slightly in the microwave and added to natural/greek yoghurt.

Meridian Peanut Butter - Buying a large tub of this is dangerous since it tastes so good! But it’s a great source of protein and good fats since its made up entirely from nuts and no added nasties. Great on toast, in smoothies, drizzled over porridge, the opportunities are endless!

SiS Mini Go Bar - A yummy snack that’s not only bound to give you energy but also packs in 2 of your 5 a day fruit.

Get inspired 

Lacking ideas on what to cook for dinner or craving some yummy running snacks? Eat2Run has you covered! As a sports nutritionist, Sarah’s recipes are not only guaranteed to be packed full of energy and goodness for performance, but they’re also downright delicious. Sarah's ginger oat bars are a team favourite. 

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