Category Archives: Nutrition
‘The Basics’ – Hydration
‘The Basics’ – a regular look at the simple elements which make running gear useful to the runner. Explanations for those who don’t yet know, along with some facts to cut through the marketing nonsense out there, of which there is plenty! Part one was Midsoles Part two was Outsoles This one’s quick, but very important. In a nutshell: Hydration is the process of consuming and storing water. It is vital for the efficient running of all our bodily functions and maintaining a healthy/safe temperature. Drinking water is good for you, especially when exercising. Very especially on hot days, … Continue reading
A well earned recce
Hey. I feel like there’s a race coming on. More precisely, for all the running I’ve been doing, I thought it ought to be time to enjoy an event somewhere. It’s been ages. So I entered something local. A 20 mile Trail Race called the Hathersage Hurtle. This last weekend, I decided to go recce the section from start to 6miles (approx), since that looked like the part I was least familiar with. That’s how recces work. Here’s how it went. I packed a few essentials and over dressed in a long sleeved top I’ve used throughout most … Continue reading
The nutritionist’s take
Stu and Chris have posted recently about their upcoming challenges and mentioned their nutrition. They’re taking different approaches and although their challenges are different, in some ways, they’re similar. Stu tends to run with just water having eaten well beforehand whereas Chris takes something to eat as well as drink. The food they eat on a day to day basis also varies quite considerably but will it affect their results? Let’s look at Stu’s approach first: Stu mainly eats a low carb, high protein and high real food diet. His body will be used to not having such a high … Continue reading
Beond bars
Yesterday, I started back to running from a long break. Obviously, I’m only running short distances and times at the moment as I build back up so there isn’t really a need for sports supplements such as bars and drinks. However, I will be reviewing them and using them in my training as I up my mileage. I’m not a big fan of most of the sports products but they do have a time and a place. Certainly when you’re running for less than 2 hours, there’s little need for them. Many of them are high in sugar and artificial … Continue reading
Less Is More…or Is It?
Ok, so here it is Chris >> is powered by bananas as he prepares for the Scott Snowdonia Trail Marathon. He is looking to run longer slow distance’s with plenty of climb as he prepares for the race in just over 6 weeks time. Me I am looking at carrying less, eating less and to a certain point drinking less. I know my challenge is half the distance he will be racing, it does however a far greater percentage of height gain per mile with over 4,000 feet of ascent. I am choosing my kit based on this. My shorts … Continue reading
Last minute nutrition tips for marathons
London Marathon is on Sunday! Here are my top tips for last minute preparation in terms of nutrition: Check what is available to eat the night before if you’re staying away Plan breakfast and make sure you can eat what you would normally eat wherever you are staying. Don’t try something new as you don’t know how your body will react Make sure you know which gels you will be using and have tried them out. Gels and energy drinks can sometimes upset stomachs so if you plan to use them, make sure you have run with them Over the … Continue reading
Caffeine and running
I thought I’d blog about this as I know a lot of runners swear by a coffee to get them going before a race and you’ll be pleased to know that out of all the supplements out there, caffeine is one of the few that has evidence to suggest it works. You need to get the balance right because too much will send your digestive system into overdrive. Like most nutrition things, it’s about finding the right amount for you. Some people are much more sensitive to caffeine than others and if you don’t currently drink coffee, I would recommend … Continue reading
Nutrition, immunity and running
It’s safe to say Winter is here now and along with it, coughs, colds and stomach bugs. If you have children, you’re even more likely to come into contact with Winter bugs as children are great at spreading germs. Running can also put a greater stress on the immune system and the importance of good nutrition is often under estimated. Yes you ran 10 miles but re-fuelling with beer and a takeaway will not help you improve performance or reach any goal you may have for your running. Nutrition is vital for a good immune system but can we build … Continue reading
High carb diets and running
Last week I talked about low carb diets and running. This week we’re going to talk about high carb diets and whether they have a place in running. High carb diets are needed by ultra runners who simply cannot consume enough calories to prevent them burning muscle which is obviously detrimental to performance. However, the type of carbohydrates need to be carefully considered. Carbohydrates can be especially useful for during long training runs and races. They are easy to transport, generally require no refrigeration and easy to eat. Bananas and energy bars are a firm favourite as they are easily … Continue reading
Low carb diets and running
Why should you eat a low carb diet if you’re a runner? Carbohydrates were once thought to be the perfect fuel for running and a high carbohydrate, low fat diet was thought to be protective against heart disease, type 2 diabetes, strokes, cancer and obesity. However, the tables have turned and now evidence shows this is not the case. Just because you are a runner, this doesn’t necessarily protect you from all those diseases. Although your risk might be lower, a poor diet is not cancelled out by running. Exercise only accounts for 30% of the work towards a good, … Continue reading
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