The Challenges Women Face in Running and How It Impacts Participation

As a brand, Brooks is right at the top of the pack when it comes to running shoes, so we decided to break down Brooks best running shoes of 2021. And we know all too well that, whether you’re training for your next event or you’ve just taken up running, choosing the right shoe is an extremely important decision. The trouble is, as Brooks highlights: ‘no two runners run alike.’

So, how do you find what works for you? Well, by getting advice from the experts. In this case, Matt Jeffery of Advance Performance - East of England’s top retailer of specialist running footwear, sports clothing and accessories.

Gone are the days of steady state running 3 to 4 times a week with consistent mileage. Now, a shoe really needs to fit the runner’s requirements each run. With that in mind, I’ve broken down the best Brooks running shoe recommendations into 5 categories of running, to help you find a shoe that will really fit your needs. All these shoes come in both men’s and women’s sizes.

Best Brooks Running Shoes for Cushion

Type of run: The long Sunday morning run. You’re looking to develop your endurance, while giving yourself some headspace. You’re asking a lot of your feet and legs however, and it’s crucial to be comfortable throughout the run.

Training for: You’re likely training for a half-marathon, marathon, or ultramarathon event.

For a long run, you’re looking for Brooks shoes which contain DNA loft - a perfect mix of Brooks DNA foam, air, and rubber which makes the shoe soft underfoot, while retaining its durability and responsiveness. Here are the best Brooks running shoes for cushioning:

Brooks Glycerin 19 / GTS 19

If you’re after something neutral, then opt for the regular Glycerin 19, or for something with added support then you can go for the Glycerin 19 GTS. Brooks Glycerin range are certain some of the best around for cushioning and for supporting you through those long runs.

Brooks Ghost 13

The Brooks Ghost 13 is one of the all-time best Brooks running shoes. Albeit with slightly less DNA loft than the Glycerin, the shoes provide great cushioning over a long run.

Best Brooks Running Shoes for Tempo Runs

Type of run: Tempo runs are slightly higher intensity runs that sit in that middle ground of your faster runs and your medium paced runs, they're designed to develop your capillary beds and increase the amount of oxygen that reaches your muscles.

Training for: You’re likely highly-motivated, and working hard to smash your 10km or half marathon PB.

For tempo running, you really need a shoe that will give you something back after every step, that absorbs the shock when the foot hits the ground, but then springs back to give you much needed energy return. The best Brooks running shoes for tempo runs should include their DNA AMP material. Here’s our top picks:

Brooks Levitate 4

The Levitate has a closer-to-foot ‘fit knit’ upper, which gives it a sleek, fast looking finish.The PU foam of the shoe is designed to be highly responsive while delivering best-in-class energy return.

Brooks Bedlam 3

While the Bedlam looks very similar to the Levitate, it has Brooks Guiderail system which provides extra support should your feet need it. Generally, I find customers find this shoe slightly firmer than the Ghost or the Glycerin, but that there is a springy feeling as they push through the toe.

Best Brooks Running Shoes for Grip

Type of run: You’re out on the trails, experiencing running in its purest form. The challenge of uneven terrain places a new type of challenge on the body, and it’s crucial your shoes protect you and provide you with enough grip when you’re out on the trails.

Training for: Perhaps your first trail running event, or an ultra marathon adventure with friends.

If you’re looking for some respite from the monotony of working from home, then it’s time to turn to the trails. Given the variation of terrain, you’re going to need some serious grip. Here’s the best Brooks running shoes for trail running: 

Brook Cascadia 15

The Cascadia 15’s rugged build provides both protection and stability. So, if you’re looking for real grip in rocky or muddy terrain, then this is the shoe for you.

Brooks Catamount

If you're looking to power your way up and over the mountains as fast as possible then this is the best Brooks shoe for you. Stylish and sleek, it utilises the DNA flash midsole which means the shoe is light while retaining traction and rock protection so that it can handle any terrain.

Best Brooks Running Shoes for Speed

Type of run: Sprint interval sessions are a fantastic way of developing your VO2 max, your body's ability to absorb oxygen, and they are very often carried out around the track or in a similar environment. It’s here where your lightweight racing inspired shoes come in.

Training for: You’re most likely looking to clock a rapid 5k time.

Sprint training? For many runners, it’s their worst enemy. However, if you’re looking to really improve your pace over distance, it’s a must. Of course if you’re looking for the best Brooks running shoes for speed, then they should be designed to go fast. Here’s my top pick:

Brooks Hyperion Tempo

This is where Brooks DNA flash midsole comes into its own. The material that makes up the midsole combines a perfect blend of lightness, rebound, and cushioning which makes the Brook Hyperion Tempo the best shoe for protecting your feet over multi-sprint sessions.

Best Brooks Running Shoes for Race Day

Type of run: You’ve made it to race day, you’ve done all the training, you’re not carrying any injuries, and you’re ready to go, let’s do this. This is where we strap on a shoe that has to be very lightweight and very responsive in order to provide as good a chance as possible to achieve our personal best.

Training for: Training is over, it’s time to race.

Brooks Hyperion Elite

The Brooks Hyperion Elite really is the cutting edge of Brooks running shoes. Using the same DNA flash midsole as the Tempo above, the difference lies in the carbon plate which runs through the length of the shoe. In other words, it gets the power down and catapults your transition through the foot. Oh, and it looks the part. As with many great things in life though, it does come at a price.

Summary

The perfect shoe doesn’t exist. What does exist is the perfect shoe for an individual, based on the type of run, be that at an event, or in training. Buying your running shoes is an important decision, so we hope this guide of the best Brooks running shoes will help to inform you.

Where possible, I’d always recommend going into your nearest specialty running store to try the shoes out and, if you get the chance, do a gait analysis to really understand what will fit your needs.

Advance Performance is the East of England’s top retailer of specialist running footwear, sports clothing and accessories. Their team includes fully qualified coaches, sports scientists and therapists, plus they are all experienced and passionate runners! For more than 20 years’ they’ve been helping customers to be their personal best, solve and prevent injuries, get fitter and faster and achieve their goals – whatever their age, running experience or ability.

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Ever heard of hitting the wall? Well, this occurs when your glycogen - the carbohydrate store in your muscles and liver which gives you energy - runs low. Running gels will help to replenish these carbohydrate stores and reinvigorate your running.

Generally, gels are needed for people participating in half marathon, marathon or ultra marathon races as well as Half Ironman, or Ironman events. Or, to put a specific time on it, any event that requires more than 90 minutes of intense exercise.

Rule of thumb: if you’ve not been training with running gels, don’t decide to use them on race day. Running gels are not for everyone, and they can cause an upset tummy. So, if you’re looking for that extra energy shot come race day, then make sure you’ve been using it during your training.

With this in mind, I’ve included some other energy products which might work for you. As ever, I spoke to the Let's Do This team to get their recommendations for the best running gels and energy alternatives currently on the market.

SiS Go Isotonic

When it comes to running gels, Science in Sport (SiS) are one of the best in class. These gels have 22g of carbohydrate per sachet and are designed to efficiently top up your glycogen levels during an intense race. SiS Go Isotonic energy gels were recommended by double Olympic medalist Constantine Louloudis, because the gels are not too thick or gloopy which makes them easy to take on.

SiS Beta Fuel

For events with an endurance focus or if you need to conveniently carry a lot of carbs, look to the new Beta Fuel range from SiS. Each gel contains 40g of carbohydrates, almost double that of a standard gel, and is made using a unique 1:08 ratio of maltodextrin to fructose. This blend allows the body to absorb and use up to 90g of carbs per hour, and has the added bonus of avoiding any stomach discomfort! As well as the standard, Beta Fuel gels come in a nootropic version with added caffeine for when you really need a boost.

Torq Gels

Another leader of the energy gel world, Torq offer a huge variety of flavours so you can really find what works best for you. If you’re just starting to use running gels, then it’s worth testing Torq’s sample pack. Each gel holds 30g of carbohydrate, so slightly up on the SiS Go Isotonic gel. With that amount of carbs, it’s even more important that you’ve been training with these ahead of race day.

Maurten Gel 100

The Maurten running gel comes in very highly recommended by Jessica Frey, former CEO of Virgin Sports who, in her own words, "absolutely loves Maurten". And, it’s also the chosen running gel for Eliod Kipchoge, Mo Farah, and Kenensisa Bekele. So, you’re in good company on this one. Jessie used the gels to get her through her first Ironman event and describes them as not too sickeningly sweet. Each satchet contains 25g of carbohydrate.

High 5 Iso

Another gels that comes highly recommended from the team, as a result of it being not too gummy or viscous in nature - making it much easier to eat and digest. That said, I've been well warned that this also makes these gels easier to spill while running, so get ready for sticky fingers. These 60ml sachets contain 23g of carbs and are completely caffeine free.

Clif Boks Energy Chews

Ok, so this is an energy bar rather than gel. But still, these energy chews are perfect if you're out on a running adventure or if you can't stomach running gels. They come in five different flavours - Black Cherry, Margarita Citrus, Mountain Beer, Strawberry, and Tropic Punch - and each bar has 8g of carbohydrate and 33 calories, making them ideal for some mid-run fuel.

Honey Stinger Energy Chews

Energy chews are another good alternative to a straight running gel, and the Honey Stinger’s are some of the best in the business. I'd especially recommend the fruit smoothie flavour. These small chews are perfect for regular snacking while you’re out on the trails, or running in an ultramarathon. One 50g packet contains a total carbohydrate of 39g, with 160 calories inside each packet.

Do you use running gels or do you prefer alternatives? Let us know in the comments below.

If you’ve ever been sidelined from running, you’ll know how upsetting it can be. Running injuries come in all shapes and sizes; from shin splints to runner’s knee to broken bones, all are unpleasant and can hinder your running routine. Most injuries require periods of rest for a full recovery which, despite it being annoying, means taking a break from running for as long as the doctor or physio recommends.

Importantly, even after the recovery phase, returning to running after an injury isn’t as simple as lacing up and bouncing out the door. It can be a stressful experience, and you might find that you’ve lost confidence. However, plenty of runners successfully get their mojo back after an injury. All it takes is patience and perseverance. So, to help you get back into action, we’ve put together some tips from those who know best, including Lucy Bartholomew, Stephanie Ede, and Constantine Louloudis.

1. Use the 10 minute rule - Lucy Bartholomew

Lucy Bartholomew is a 24-year-old ultra runner who ran her first 100k ultramarathon at the age of 15. Impressive, we know. She recommends the “10 minute rule” for runners recovery from an injury. This essentially means that you go out and run for 10 minutes to see how you feel. If the injured area is feeling stiff, sore or painful, you can stop. If not, you can keep going. The “10 minute rule” is all about getting you to listen to your body and understand what it needs, while taking less pressure off the run in the first instance.

2. Do pre-run and post-run yoga - Stephanie Ede

Stephanie Ede is a professional triathlete who leads up the customer success team at Let’s Do This. She puts her body to the test swimming, cycling and running immense distances, and recommends yoga as her go-to method when returning to running after an injury. A quick yoga routine before you run is great for warming up the muscles and improving body awareness, while post-run yoga helps cool down and loosen up. When recovering from an injury, yoga can help tap into the body and put you in a good headspace.

3. Combine walking and running - Constantine Louloudis

Constantine “Stan” Louloudis is a gold medal winning Olympic rower, who also works here at Let's Do This with us (yes, we’re very lucky). For those returning to running after an injury, he recommends walking before you can run - or doing a mix of the two. While runners often feel pressure to run for prolonged periods of time, the walk-run method is perfect for easing your body back into intense exercise. Stan also advises to spend at least 80% of your training at tempo pace so as not to do further damage or wear yourself out.

4. Drop the ego - Emma Kirk-Odunubi 

Emma Kirk-Odunubi is a footwear specialist and sports scientist who has been in the running industry for over 10 years. If you follow her on Instagram, you’ll know that she battles with IT band syndrome, which often flares up when running long distances. Emma recommends dropping the ego when it comes to running after an injury. On a 33KM planned run she decided to “stop at 30km and recover, rehab and be strong enough to come back later next week” - proving there’s no shame in deciding your body has had enough.

5. Stretch and foam roll - Claudia Saunders

Claudia Saunders is a professional athlete and a super speedy runner. She, like Steph, puts firm emphasis on stretching - with a particular focus on foam rolling. Why? Because the benefits of foam rolling are particularly poignant for those returning to running after an injury. Designed to relieve muscle tightness, soreness and inflammation, it can help assess how your body is feeling before and after a run, while also potentially preventing any future injuries.

6. Stay off road - Mo Farah

Mo Farah is the most successful British track athlete in modern Olympic Games history. This means he knows his stuff. When returning to running after an injury, Mo advises staying off road, as pavement can damage joints, ligaments and muscles. He recommends running on grass, wood chips and dirt instead, as these are kinder on the legs and will alleviate stress on your calves and knees.

7. Ignore the clock - Aisha Praught-Leer

Aisha Praught-Leer is a 1,500m runner who competes for Jamaica. In 2015, Aisha had achilles surgery - yet only one year she was competing at the 2016 Olympic games. So, how did she bounce back so successfully? Well, Aisha’s coach encouraged her to take off her watch when she was training and stop focusing on data. Times aren’t important in those early days. She recommends letting go of all the things that are getting in your way and making you worry - and simply just running, as quickly or slowly as you can.

8. Sleep and eat healthily - Paula Radcliffe

Paula Radcliffe is a former British long-distance runner and the three time winner of the London Marathon. She focuses on leading a healthy lifestyle to accompany here running, and this becomes even more important when recovering from an injury. Getting the right balance of protein, carbohydrate and essential fats alongside plenty of sleep and rest will ensure your injury is healing effectively and your body can support you. In short, if you take care of your body, your body will take care of you.

Ready to return to running after an injury? Check out our 5K races to get you back into the swing of things.

Everyone seems to be cold water swimming these days. And so they should! While plunging into freezing cold water might not be the first thing you think of when you hear the word “fun”, there are lots of benefits of cold water swimming, especially for runners training for a competitive race.

Whether it’s a river, lake or the ocean, here are some of the many benefits of cold water swimming.

Pain Relief

Got sore muscles? When you’re training for a running race such as a half marathon or marathon, aches and pains aren’t unusual. But have no fear, because cold water swimming can provide excellent pain relief. There’s a reason we use ice packs on sore muscles: cold water causes blood vessels to constrict, therefore reducing blood flow to the area and reducing swelling and inflammation. So, a cold water swim could increase your recovery and provide some much needed pain relief the day after a long run. 

Boosting your immune system

Alongside relieving aches and pains, cold water swimming has been scientifically proven to boost the immune system. This is because our bodies become more used to changing conditions, which boosts our white blood cell count. Those who regularly swim in cold water will find that their bodies get better at fighting off infections and may find they’re less run down.

Variation when training

Cold water swimming is a great exercise to add to your weekly training routine. You probably already know that strength training is important when it comes to running because it builds the muscles needed to run faster for longer. Well, swimming is great for this too, as it’s a powerful full body workout that boosts muscle growth. And, swimming in cold water could be even more effective, as it helps boost your immune system and prevent pain while strengthening those muscles.

Building lung capacity

Swimming is an aerobic exercise, which means it’s great for lung capacity. Activating the large muscle groups that require lots of oxygen, swimmers may find that they become less breathless when doing other exercises, making it a great exercise for runners. And, cold water swimmers need to focus on their breathing even more, as the temperature shocks the system, requiring even more control. Just be aware that cold water can be a severe shock to the system, so it’s important never to dive in.

Boosting your mood and reducing stress

Ever heard of endorphins? Cold water swimming is so addictive because it guarantees them, every time. While the exercise alone stimulates endorphins, the cold water also shocks the body, increasing the feeling of adrenaline. This means that you essentially get two for one when it comes to the exercise high. And, cold water swimming is also great for stress management and inspiring calmness, especially when it takes place in a natural quiet landscape. It can even be used as a way to treat depression.

Burning calories

Not everyone exercises for enjoyment, and that's absolutely ok. If you’re exercising to try and get into shape, cold water swimming could be a great workout to add to your repertoire. When done right, cold water swimming burns calories - fast. Swimming is already a great workout because it works the entire body while boosting lung capacity and reducing stress. But, cold water swimming can be even better. The intense cold forces your body to work extra hard to stay warm, burning more calories as a result. So, alongside a healthy diet, one or two cold swims a week could make a huge difference when it comes to weight loss.

It’s free!

Exercising can be expensive. From pricey gym memberships to fancy trainers, some exercises just aren’t that accessible to everyone. Cold water swimming is great because anyone can do it. While some like to invest in a wetsuit or other thermal gear, all the boldest and bravest cold water swimmers need is a swimsuit.  

Recently taken up cold water swimming? Let us know your favourite spots in the comments below.

Did you get a dog during lockdown? Was running a big part of your life during lockdown? You’re not alone. I certainly fell into both these brackets. Admittedly, I’ve always loved running, but over the last year it’s become a bigger part of my life than ever before.

Then, on October 17th 2020 when I got Archie (my dog) I almost immediately thought about running with him. I’d heard a bit about canicross and running with dogs, but my knowledge was limited. So, I began to research this unique sport and find out more about how it works, and what exactly you need.

But what actually is canicross? In short, canicross is cross-country or trail running with your dog (or dogs). Your dog is harnessed out in front of you and it's momentum pulls you forward, while you the steer the team. Before you know it, you and your canine companion will become the best of fitness partners.

Canicross Equipment: The essentials

As with many sports, there is a ton of different canicross equipment to choose from. Back in October, I was completely new to the sport, but since then I’ve done a lot of homework. Here's my tips for the three pieces of key canicross equipment, the harness, belt, and bungee line.

Dog Harness

What comes up time and time again, is to make sure that your harness of choice doesn’t restrict your dog's breathing or natural movements. Comfort is key and the aim of the harness is to capture the dog’s running power so that the dog can pull you along through a bungee line, while feeling as comfortable and natural as possible.

If you can, get to a shop where you can try out a few different harnesses with your dog. The most important thing to remember is that every dog and person is different so you need to find what works best for you.

Recommendation: Norwegian Racing

Waist belt

Your canicross waist belt is as individual to you, as the harness is for your dog. In this case, prioritise your own comfort and try out a few different options to see what is right for you.

The name waist belt is slightly misleading. In reality, these should sit on the hips, rather than up too high around the waist. The main job of the belt is to prevent the force of your dog doing any damage to your lower back.

While comfort is the most important thing, there are also a few practical decisions when making your purchase. Do you need pockets for your keys or phone? Is there enough space for doggy treats? Do you want leg straps? Leg straps definitely prevent the belt from creeping up into the lower back, however they can chafe. Again, it's worth really seeing what works for you.

Waist belt recommendation: Kurgo RSG Activity Utility Belt

Bungee Line

The bungee line is essentially the dog’s lead. During canicross, this will connect your dog to you via both your own waist belt and the attachment point on the harness. The bungee ensures that both you and your dog have some ‘bounce’ in the line, which will prevent sharp movements that could lead to injury.

The line varies in length, but it’s important to make sure that it’s not too long for risk of tripping and falling during the run, or that it’s too short which risks you and your dog running too closely together. Generally, it’s recommended to be around 2 metres long, when at full stretch.

Bungee recommendation: Ruffwear - Roamer Bungee Leash

What are the rules of canicross?

Largely, you can compete in canicross with any breed of dog - so long as they’re fit and healthy. Age is extremely important, however. It’s not until dogs are at least 12 months old that they should begin to take part in canicross events, but after around 6 months you can begin to do some light training.

• Dogs should be on their lead throughout the event, including before and after the run
• Harness, belts, and bungee lines must be in use
• The dog must be a minimum of 12 months old to enter the event
• You must clear up after you dog, even when competing in the event

So, feeling ready to enter a canicross event? Check out what’s bookable near you.

How do I train my dog for canicross?

To safely and successfully participate in canicross, your dog needs basic obedience skills that mean it is comfortable on the lead. At around 6 months, you can begin to practice with your dog and your equipment. Try to build things up gradually - first by walking nicely together, and then picking up the pace into a jog or run.

It’s extremely important to ensure that your dog is comfortable walking or running past strangers and other dogs. You don’t want it pulling you off course at every distraction, you’ll not only trip yourself or others up, but you won’t win the race!

Finally, it’s helpful to teach your dog movement cues such as “speed up” or “slow down.” The words you choose for the different actions are completely up to you. Generally, the more you practice, the more your teamwork with your dog will improve and - most importantly - the more fun you’ll have during canicross.

So, feeling ready to enter a canicross event? Check out what’s bookable near you.

VIEW CANICROSS EVENTS

Runners tend to focus on distance and time. “I’ll go for a 5K today” or “I’ll run for half an hour” is often what determines the type of pace, intensity and challenge you’ll achieve. And, it’s the most common method when training for a significant race such as a marathon, as it ensures you cover enough ground before race day.

However, a different type of running is quickly catching up. Heart rate training is becoming increasingly common among runners due to the amount of valuable information it can tell us about our bodies and what we’re capable of. But what exactly is it, and is it something you should be doing?

What is heart rate training?

We’ve all heard the classic saying “listen to your heart”. But we probably think of it more in relation to rom-coms and less in relation to our running heart rate. Right?

Well, move over Richard Curtis, because runners are giving the saying a new meaning. With fitness trackers becoming increasingly popular, runners are now able to see their heart rate in beats per minute (BPM) and use this information as a guide for intensity - giving them a better sense of how hard their cardiorespiratory system is working. It’s a more personal experience and means you can base your runs entirely around your own body - and your heart rate zones.

What are heart rate zones?

Let's talk about heart rate zones. Everyone has them, and they vary from our resting heart rate (when we’re relaxed) and our maximum heart rate (MHR) - the upper limit of what our cardiorespiratory system can handle when exercising. There are a number of different zones lie between these two marks, here's a breakdown:

Zone 1: Very light, 50% to 60% of MHR

Zone 2: Light, 60% to 70% of MHR

Zone 3: Moderate, 70% to 80% of MHR

Zone 4: Hard, 80% to 90% of MHR

Zone 5: Very hard, 90% to 100% of MHR

Now, to work out your heart rate zones, you need to know your MHR. Scientists say you can do this with a simple equation:

Subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 bpm.

(There are also other methods, such as a field test or laboratory test, but these are really only for experienced athletes).

Once you know your MHR, you can then work out your own personal zones. To do this, you need to multiplying your MHR by the percentages in each zone.

Benefits of heart rate training

OK, so now you understand the basics of heart rate training, but why do runners do it? Can your running heart rate give you a better workout? The short answer, yes. And here's a few reasons why.

Enhanced Performance

Seeing as heart rate training relies on data, runners can get a more effective workout. The more we know about our bodies, the better. Sometimes, we might think we’re pushing ourselves when we aren’t - and vice versa. When done right, using heart rate zones can make for an enhanced performance and impressive results.

Improve Recovery

One of the best things about heart rate training is that it helps runners to know how hard they’re training. This means that they can push themselves harder, if necessary, but they can also stop if they’re overdoing it. When we have a better knowledge of our bodies we can help prevent injuries and boost recovery. With heart rate training, your body is never overworking, which means that it shouldn’t suffer as much the next day.

Personalised workout

Heart rate training is great because it’s completely personalised to you. Every body is different, and that can make running hugely challenging, especially when following generic training plans. What works for one runner might not work for another. With heart rate training, you can listen and respond to your body - and no one else’s.

Should I be doing heart rate training?

It’s clear that there are plenty of benefits to heart rate training and it’s no wonder that it’s becoming increasingly popular. But does that mean you should be doing it?

It completely depends. There are no right or wrong answers when it comes to running. Some runners love heart rate training because they get to know the nitty gritty data about their body’s performance. Others prefer to be a little more spontaneous and go with how they’re feeling. If you fall into one of the following categories, however, you might want to consider giving heart rate training a try:

You’re training for a big race

If you’re training for a race such as a half marathon, marathon or ultra marathon, then heart rate training could be beneficial. The different zones can be used to boost your performance and runners who want to boost their speed, for example, should practise interval running in Zone 5, so they can push themselves harder on race day. However, the majority of their running should take place in Zone 2, so they don’t burn out.

You’re running to lose weight

People who use running as a means to lose weight could benefit from heart rate training. When running becomes a part of your routine, your body quickly adapts and you might struggle to slim down, especially with an increased appetite. Heart rate running, however, elevates your metabolic rate (especially in Zones 4 and 5) and triggers your body to burn more fat.

You’re recovering from an injury

If you’re recovering from an injury, it can be easy to go too hard too fast. Heart rate training can help prevent this, as you can get a better sense of how your body is performing and when you’re pushing it too hard. This will help your body heal quicker and keep your return to running safe.

You’re bored of your routine

After you’ve been running for a long time, you can get bored of your running routine. Heart rate training might be worth giving a try to mix things up and add some spice to your step.

Ready to give heart rate training a go? Let us know how you found it in the comments below.

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!