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While every runner is unique and has different nutritional needs. There are some general principles of proper nutrition for runners that can apply to most people. In this post, we’ll explore the energy needs of runners, the role of macronutrients. Also the importance of hydration, and strategies for pre-run and post-run nutrition. We’ll also discuss the benefits of working with a sports dietitian to create a personalised nutrition plan. So, let’s get started!

The Energy Needs of Runners

Running is a high-energy sport that requires a significant amount of fuel. The energy demands of running can vary based on the distance, intensity, and individual factors such as body size and composition. For example, a shorter, high-intensity interval workout will have different energy demands than a longer, slower distance run.

Proper nutrition in running is essential to meet their energy needs and maintain proper fuel stores. Carbohydrates, which are the primary source of energy for endurance exercise, play a particularly important role in a runner’s diet. They are stored in the muscles and liver as glycogen, which is broken down into glucose during exercise to provide energy.

In general, runners should aim to get a sufficient amount of carbohydrates in their diet to meet their energy needs and maintain proper glycogen stores. The exact amount of carbohydrates needed will depend on the individual runner and their training demands. A sports dietitian can help runners determine the right amount of carbohydrates for their needs and goals.

In addition to carbohydrates, runners also need to pay attention to their intake of proteins and fats. Proteins are important for muscle repair and recovery, and runners should aim to get a moderate amount of them in their diet. Fats are also important for health, and runners should aim to get a sufficient amount of them in their diet, but should be mindful of the type and amount of fats they consume.

Macronutrients for Runners

Carbohydrates, proteins, and fats are the three main macronutrients that make up a runner’s diet. Each macronutrient plays a unique and important role in a runner’s nutrition, and it’s important for runners to get a balance of all three in their diet.

Carbohydrates. As mentioned in the previous section, carbohydrates are the primary source of energy for endurance exercise. They are stored in the muscles and liver as glycogen, which is broken down into glucose during exercise to provide energy. Runners should aim to get a sufficient amount of carbohydrates in their diet to meet their energy needs and maintain proper glycogen stores. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes.

Proteins. Proteins are important for muscle repair and recovery, and runners should aim to get a moderate amount of them in their diet. Good sources of proteins include lean meats, poultry, fish, eggs, dairy products, nuts, seeds, and plant-based proteins such as beans and tofu.

Fats. Fats are important for health and should be included in a runner’s diet, but it’s important to be mindful of the type and amount of fats consumed. Good sources of healthy fats include nuts, seeds, avocados, and olive oil. Runners should limit their intake of saturated and trans fats, which are found in fried foods, processed meats, and baked goods.

To optimize their intake of each macronutrient, runners can use the following tips:

• Aim for a balance of carbohydrates, proteins, and fats in each meal and snack.
• Choose whole, minimally processed foods whenever possible.
• Experiment with different sources of each macronutrient to find what works best for you.
• Pay attention to portion sizes to ensure you are getting the right amount of each macronutrient for your needs.
• Consult with a sports dietitian for personalized recommendations.

Hydration for Runners

Proper hydration is essential for runners, as even mild dehydration can negatively impact performance. Dehydration can lead to fatigue, muscle cramps, and impaired thermoregulation, among other issues. It’s important for runners to drink enough fluids to stay hydrated during training and racing, and to be aware of the signs of dehydration such as thirst, dry mouth, and dark urine.

Runners should aim to drink enough fluids to replace what is lost through sweat during exercise. The exact amount of fluids needed will depend on the individual runner and their training demands. A general rule of thumb is to aim for at least 8-12 cups of fluids per day, and to drink more during hot weather.

Pre-Run and Post-Run Nutrition

Proper nutrition before and after a run is important for fuelling the body and aiding in recovery. What a runner eats and drinks before and after a run can have a big impact on their performance and how they feel.

Pre-Run Nutrition. Runners should aim to eat a balanced meal or snack before a run. A pre-run meal or snack should include a combination of carbohydrates, proteins, and fats for sustained energy and optimal performance. Some examples of pre-run meals and snacks include oatmeal with nuts and fruit, a turkey and avocado sandwich, or a smoothie with yogurt and berries. It’s important to allow enough time for the meal or snack to digest before starting the run.

Post-Run Nutrition. After a run, it’s important for runners to consume a combination of carbohydrates and protein within the first 30 minutes to help with recovery. This can help replenish glycogen stores, repair muscles, and support the immune system. Some examples of post-run meals and snacks include a turkey and cheese wrap, a smoothie with protein powder, or a bowl of chili with whole grain bread. It’s also important for runners to rehydrate after a run by drinking fluids, particularly if they have sweat a lot.

Working with a Sports Dietitian

Working with a sports dietitian can be beneficial for runners who want to optimise their nutrition for performance. A sports dietitian is a health professional who has specialised training in sports nutrition. They can help runners create a personalised nutrition plan that takes into account their individual needs and goals.

Some benefits of working with a sports dietitian include:

• A personalised nutrition plan. A sports dietitian can help runners determine the right amount of carbohydrates, proteins, and fats for their needs. This will provide guidance on hydration and pre- and post-run nutrition.
• Training and racing fuelling strategies. A sports dietitian can help runners plan their nutrition for specific training sessions and races. This includes what to eat and drink before, during, and after exercise.
• Nutrient timing. A sports dietitian can help runners optimise their nutrient timing to support their training and recovery.
• Nutrition for injuries. If a runner is dealing with an injury, a sports dietitian can help them plan their nutrition in running to support the healing process and maintain muscle mass.

Nutrition in Running Conclusion

Proper nutrition in running is an important factor in running performance and overall health. It’s important for runners to pay attention to their energy needs and nutrition in order to maintain optimal performance.

Working with a sports dietitian can be a valuable resource for runners who want to optimize their nutrition for their specific needs and goals. Whether you’re a beginner or an experienced runner, proper nutrition can make a big difference in your performance and overall well-being. So, don’t neglect it!

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Running to reduce stress

First, let’s talk about how running helps to reduce stress hormones in the body. During running, the body releases stress hormones such as cortisol, which can help to regulate the body’s response to stress. Over time, regular running can actually lower overall levels of stress hormones in the body, leading to long-term stress reduction. Running also releases endorphins. These are feel-good chemicals that can help to improve mood and reduce feelings of anxiety and depression.

But running isn’t just good for your body. It’s also great for your mind! The rhythmic movement and deep breathing involved in running can help to clear the mind and improve focus. Many runners describe a sense of mindfulness and introspection while running, almost like a moving meditation. Whether you’re hitting the trails or pounding the pavement, running can provide a much-needed mental break from the distractions of daily life.

Running to achieve your goals

In addition to its physical and mental benefits, running also provides a sense of accomplishment and control. Setting and achieving running goals, such as completing a certain distance or time, can give you a boost of confidence and a sense of pride. And by taking charge of your physical and mental well-being through running, you can feel more in control of your life overall.

But don’t just take my word for it. There’s plenty of research to back up the stress-reducing effects of running. Studies have found that runners have lower levels of stress and anxiety compared to non-runners, and that regular running can help to improve mood and reduce the risk of depression. And from my own experience, I can attest to the fact that hitting the trails or the gym for a run always leaves me feeling energised and more able to cope with whatever life throws my way.

Running stress wrapup

So if you’re feeling stressed and overwhelmed, why not give running a try? Whether you’re a seasoned pro or a complete beginner. There’s no better time to start. And who knows, you might just discover a love for the sport that will transform your life in ways you never imagined.

So don’t wait. Get out there and start running! And if you need some extra motivation, consider signing up for a local race or trying a new running route to keep things interesting. Trust me, your mind and body will thank you.

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Everybody I’ve spoken to agrees that a good sports massage feels great, but does it really help your running?

Research has found that, in the short term, sports massage doesn’t improve measures of performance (strength, and performance). It also doesn’t doesn’t reduce muscle fatigue. To further compound this the findings compared doing thing, rather than light stretching, yoga and light exercise.

That’s the negative news out the way. So if this is the case, why is such as big industry?

Sports Massage Benefits

Massage helps athletes runners overall muscle health by giving them chance to identify areas of tension and addressing them before an injury occurs. Massage increases tissue flexibility and muscle relaxation, improves range of motion and relieves trigger points. In summary, these benefits help a runner remain active, optimise their training, and push performance. Here are some key benefits:

1. Relieving tightness/tension – A sports massage will stretch and lengthen your muscles in a much deeper and possibly more specific way than when you stretch after your run.
2. Improving blood flow – When blood flow to a particular area is increased and improved, healing can take place and so the fatigued or injured muscles are rejuvenated.
3. Increasing flexibility – With increased flexibility your range of motion and the mobility in your joints will be improved. This could well then reduce the chance of an injury occurring or re-occurring.
4. Breaking down scar tissue – When scar tissue is left to repair by itself it will form a criss-cross pattern rather than the healthy linear formation. Massage can be utilised to promote the healthy formation of scar tissue. A build up of scar tissue can cause tightness and weakness in the muscles. Massage will help to break down the scar tissue, promoting correct, strong scar formation in the muscle.

How does a massage help to prevent injury?

A good Massage Therapist will be able to prevent injury in a number of different ways. They can identify if you are training correctly and using the correct shoes. From understanding your training, i.e. surfaces, distances, sessions, the Massage Therapist will be able to release the areas of tension that would otherwise develop into an injury and give you training advice.

Is there a good time to get a sports massage? Research suggests It’s better to get a massage later in the day. Try to avoid immediately after you’ve done a long run or hard workout, also my research was quite contradictory.

What to do if you can’t get a sports massage?

If you can’t find a good Massage Therapist then you should continue (or start) good practices. This can consist of foam rolling, light stretching, yoga and a massage gun as general areas to focus on.

What to do after a massage?

Immediately after a massage, you should drink lots of water to get hydrated. This will help to flush out all those toxins that the massage has removed from your muscles. For maximum benefit rest after a massage, or at least don’t do a tough session. Think of your massage as an intense training session, so give your body time to recover and repair.

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I’ll try to keep it simple, there are many many many posts on the benefits of running so I want to cover the main ones covering 5 areas. Physical, Mental, Focus, Social and Achievement.

If you’re also looking for ideas of how to kick your running up a notch, read my post on how to make running awesome!

1. Physical health benefits of running

Regular running offers many physical health benefits. As running is a weight-bearing exercise you’ll build stronger bones and strengthen muscles. This in turns will improve your cardiovascular fitness and thus help you burn more calories and maintain a healthy weight!

Three key areas I want to highlight are the benefits of better sleep, knees and back and helping you to lose and maintain weight.

Sleep Better

This excellent research from John Hopkins states that “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality.” They do add caution that running causes the body to release endorphins and raises your core body temperature so exercising too close to your bedtime may impact your sleep.

This can cause a snowball effect as the more you exercise, the more quality sleep you need 😎. But, you don’t need to be training for a marathon to feel the benefits!

Make your knees and back stronger

Don’t listen to what anybody else says about running being bad for your knees! 😀 Running is a weight-bearing exercise so, as with any cardiovascular or strength exercise, areas that come under load when training will naturally build muscle.

A study of first-time marathon runners specifically relating to knees and back, noted that “The knees of novice runners achieved sustained improvement, for at least 6 months post-marathon, in the condition of their bone marrow and articular cartilage.”

Running is great for weight loss and maintenance

It may sound obvious but losing weight isn’t difficult, take in fewer calories than your body needs. With the day to day demands and temptations, it can become difficult to sustainably lose weight without ending up in a yo-yo cycle.

That’s where running can help! Many studies have shown that individuals can lose significant amounts of weight for about six months before the weight creeps back. The good news is that individuals who undertake and maintain a consistent exercise lifestyle (such as running) are more likely to keep the weight off.

2. Mental health benefits of running

You’re sleeping better, you’re losing or maintaining a healthy weight and feeling super strong 💪 whats next? Lets take a look at some mental health benefits 😎.

Brain benefits of running

When you start a run, your body releases endorphins, a type of hormone. You may have heard these referred to as the “runner’s high”, and you’ll usually feel them most when you’ve finished a good run or achieved a new personal best (endorphins can also help dissipate muscle fatigue). You may well feel drained but trust me, you can’t beat that post-run feeling.

There is some suggestion that endocannabinoids, a biochemical substance produced naturally by the body also plays a part in that post-run feeling. Without going down this road further, as long as running puts you in a positive frame of mind then.

After your run, your body will enable the growth of new blood vessels This, in turn, may also produce new brain cells in certain locations through a process called neurogenesis. Through the hippocampus and new brain calles, running is likely to lead to an overall improvement in brain performance by improving memory and give better task-switching ability!

There is so much discussed about the mental health aspects so I wanted to cover the key aspects and end with running has shown to have a positive impact on depression as it limits the brain’s response to physical and emotional stress.

Running builds your self-esteem

Ending this section physical and mental benefits or running it’s important not to underestimate how all these factors will increase your confidence and self-esteem. You’ll be looking and feeling great.

In life, nothing worth it is easy you’ll have to put in the work, but soon reap the benefits. Mentally, the hardest part of any run is getting the first foot out the door so the more you focus on that first step and first this is important to you, the less you’ll procrastinate 🙂

3. Social life

Build on your increased confidence, self-esteem and self-image, your social life will benefit. Surround yourself with like-minded friends and family, take your children on walks and small runs with you to share the experience.

Make New Friends

One of the biggest social benefits of running is improved social life. Along with making new friends and social channels, you’ll develop greater empathy and social skills. It may seem counterproductive at first, trying to talk to somebody during a run but as your fitness builds, you’ll find it easier.

Joining a running group is a great way to start. Search for a running club, all clubs are different ability groups so there is something to cater for everybody (they’re not all ‘elitist’). Running with like-minded people or similar ability is a great motivator, and having a time and a place to meet regularly holds you accountable.

Make Memories

Having running friends or joining a running club will lead to exploring new places and making new friends. You’re also more likely to be taken out your comfort zone to create unforgettable experiences. For many people who run, solo or with others, the health benefits are supplementary to the memories which you’ll create.

4. Focus and Achievement

Combining the health benefits of running with the social benefits, you’ll have improved mental focus and resilience. This will have wide-ranging benefits through your personal and professional lives. If you can focus for longer in work you may well find yourself working to a high level of quality, whilst developing positive relationships.

A study into the benefits of running, had a group of runners run 30 minutes a day, 5 days a week for 3 weeks. Those that took part in the study were found to sleep better, show signs of improved psychological functions and focus better during the day.

Keeps You Accountable & Motivated

Remember the benefits of running with a friend or group? You’ll find it easier to get out for that run (particularly in the morning if you always press snooze!) if you have arranged to run with somebody else. Remember, the hardest is putting one foot out the door, this will keep you more accountable and make running more fun 😎.

You’re less likely to focus on the time you’ve been running, letting the conversation flow and distract you. You’ll also find yourself more motivated for your next run, looking forward to catching up again because you enjoyed it last time out.

Concluding the benefits of running

By making running a regular part of your routine, you benefit much more than just physical benefits. Exercise is the best thing we can do to slow the cognitive decline, associated with normal ageing.

You may find it difficult at first but the effort is worth it if you’re looking to break out of the day to day rut. Remember, if you don’t do anything different, nothing will ever change 🙂.

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Firstly, I’m no scientist but from simple research, it’s pretty clear that running can significantly improve physical and mental health. Running has been proven to reduce stress, improve heart health, and help with symptoms of depression. If you’re not clear on the key benefits or remain sceptical I’ve outlined 10 health benefits of running and jogging.

Humans have evolved to run, from surviving, hunting for good to a recreational and performance purposes. Raising your heart rate from resting to an active state will help your body to move oxygen and blood to your muscles more efficiently. In turn, this will help you burn more calories and lowers your cholesterol.

1. Running Makes You Fitter

Running is an amazing way to improve your cardiovascular fitness, which reduces the risk of all types of conditions, including heart disease, type 2 diabetes, high blood pressure and strokes. This all contributes to a flywheel effect of helping you to lose weight.

2. Running Will Help You Lose Weight

If you weren’t aware, running burns a lot of calories!

You can burn a lot of calories when running, particularly if you include intervals or run faster than you normally do! Different conditions also play a factor (e.g. weather and terrain) but running will burn more calories than most other types of cardio including cycling and swimming.

The average person will burn 100 calories per mile, so this can soon add up. However, what you need to do though is find the balance with is what you eat. Running a 5k (3.1 miles) will burn around 300 calories but have a takeaway or a few alcoholic drinks and you’ll soon wipe out what you’ve burnt. If you’re looking to lose weight make sure you also track your calorie intake as exercise is only part of the jigsaw.

3. Running cuts your risk of heart disease.

Running helps improve blood pressure, cholesterol, and blood sugar, to name a few. All told running can reduce your risk of death from cardiovascular disease by 45%!

4. Stronger Joints and Bones.

Friends and family telling you running is bad for your knees? Don’t listen to them! The truth is there is actually generally lower hip and knee arthritis amongst active runners. A study from The Journal of Bone & Joint Surgery found no correlation between running history and arthritis. In fact, the study also stated that hip and knee arthritis is highly dependent on age, family, and surgical history!

5. Running Clears The Head and Relieves Stress

Physical fitness the only benefit to running? No, your mental health can benefit just as much from running. Running is your time, away from the of day-to-day life. Leave technology and social network scrolling behind and get that endorphin rush from crushing a run.

If yoga isn’t your thing, running can work wonders for stress relief. However, you’ll need to be focused and pay attention when running so it can be a form of meditation. Got a problem with work you’re trying to solve or a challenging university assignment? Most importantly, you’ll be amazed how you can problem-solve while on the move, getting a different perspective on things.

6. Running Can Make You Feel Happier Instantly

Fact! According to a study by Glasgow Caledonian University of 8,000 active runnres, runners are happier, more positive and have higher self-esteem! Not much more I can say on this, facts are facts :-)

7. Running Improves Your Memory

Regular aerobic exercise increases the size of your hippocampus. Say what? That’s an area of the brain responsible for memory and learning. Research from the University of British Columbia found that weight exercise doesn’t have the same beneficial brain effect.

8. Running Improves Your Brain

A study from the University of Arizona shows that runners have better connected neural pathways essential for higher-level cognitive functions! Those areas that that benefited most involved working memory, multitasking, attention, decision-making and visual awareness!

9. You don’t have to run a marathon to feel the benefits

Do I need to run 10, 20, 30 miles a week before I get the health benefits of running?

According to research published in the British Journal of Sports Medicine found that doing any amount of running is great for you, so don’t stress! Anything you’re doing it is better than scrolling social media being enviousness of other peoples perfect life. For those who think you have to do high mileage, studies have shown that even running one a week was as effective at reducing the risk of early death!.

10. It gets you outside!

Vitamin D! The sunshine vitamin that helps keep your bones healthy! In-fact the Journal of Pharmacology and Pharamacotherapeutics recommends that the more time you spend outside, the better! It’ll help lift your mood and get your immune system flowing.

Now I’m not going to bash against treadmill runners. Indoor and outdoor running both have their place. For example, indoor running provides a safe area to run at a controlled pace and out of any bad weather! That being said you will gain more from running outside, under your own steam :-)

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Whilst I don’t want to be a fun sponge, if you are neglecting self-care between runs you may be asking for a running injury! This is particularly relevant if you’re focused on building up to an event (i.e. marathon) or incorporating faster running into your schedule.

I’ve learnt the hard way after years of neglect, finding myself injured month after month. Making the same mistake of bouncing from one run to the next tight and locked-up. Finishing a long run then sitting for 8 hours at a desk!

Sound familiar? I’m not alone and according to Yale Medicine, 50% of runners get injured each year although many other sources cite higher up to 80%! I believe knowledge is power so keen to share my advice for looking after yourself, preventing injury and possible time on the sidelines.

What do runners get injured so much?

With so many runners getting injured every year surely education and awareness of self-care good practice is key. Despite the advancement in food, drink and technology which promise to prevent illness and injury runners keep getting injured, making the same mistakes as their predecessors. Not surprisingly, the most common injuries relate to your knees, legs, and feet. From my research there are three reasons why runners get injured:

• Structural Imbalances. This includes having one leg shorter than another, biomechanical issues, or having weakness/imbalance in muscles.
• Volume and Speed. When an individual goes too far or too far before their body is ready to handle. I’ve read this best summarised as “Metabolic changes vs. Structural Changes”.
• A Slip, Trip or a Fall. Whilst the other two are primarily the reason for self-care, I didn’t want to neglect that getting injured whilst out running can lead to issues where remedial is required.

What can I do to prevent running injury?

I highly recommend building in daily stretching habits to keep soreness at bay and injury creeping in. It doesn’t take very long to find advice on stretching and yoga for runners. For me though, it’s about finding a hook and building positive self-care habits. If you keeping forgetting to or your days pass by in a blink you may want to do read up on ways to make a habit. I highly recommended Atomic Habits by James Clear and The Power of Habit by Charles Duhigg.

By searching YouTube you can easily find an array of stretching, foam rolling and yoga videos. I recommend looking for ‘follow along‘ videos so you can take your time and understand the correct way to hold a stretch. See the bottom of this post for my recommendations.

Remember, if you experience any kind of pain or discomfort when running, it’s best to perform a retrospective. When did you last run? Have you been increasing the distance and speed recently? Have you been stretching regularly? If the injury is preventing you from running I recommend seeing a chiropractor and getting a sports massage. At least to getting a second opinion to better understand remedial action(s).

If you do experience discomfort either during or after a run then I recommend immediately following the RICE protocol (Rest, Ice, Compressions, Elevate). Anti-inflammatory drug (like Ibuprofen) along with targeted exercises can also help you recover from many common running injuries, but take caution depending on the type of injury.

And don’t forget, cutting back on how often and how far you run will help you recover faster.

Minimise your risk of a running injury with these tips

Here are my recommendations for keeping injury free:

1. Warm-up before runs. Before you start running, perform a set of stretches and mobility stretches for 5 to 10 minutes.
2. Watch your running volume. Follow the 10% rule, so don’t increase your long run or weekly volume by more than 10% at a time.
3. Watch out for small niggles. Rest or attend to minor niggles so they don’t develop into a more serious injury. Seek professional advice if you are unsure remedial action.
4. Work on your running form. Poor running technique can increase the amount of stress on your body. Research good running technique and practice. I find filming yourself gives greater awareness of any poor form. In addition, tools such as a heart rate monitor can provide running dynamics feedback (i.e. velocity/balance).
5. Core strengthening. Build stability exercise routines into your week (i.e. planks, glute bridges or single-leg squats).
6. Cross Train. Adding some low impact workouts into your week such as cycling or swimming can help improve your aerobic fitness whilst giving your joints a break!

Can you recommend any stretching videos?

Well, yes I can – this is my go to which I revisit every month or so to check-in on my mobility.

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