Nutrition for runners — Carbs can make up over 50% of your diet

Nutrition for runners

Whatever your running level, your nutrition must be spot on

Whether you're taking your first steps into running or getting ready for your next ultra, nutrition is crucial.

This section details how to eat and hydrate on runs from five-milers to marathons, and how to avoid and deal with iron deficiency.

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What to eat for a half marathon

by Oliver Cookson

Oliver Cookson, CEO and Founder of sports nutrition brand GoNutrition.com, explains how to fuel your body correctly before, during and after your first 13.1 mile race.
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What to drink for half marathons

by Andy Blow

The half marathon is one of the trickier distances to get right from a hydration perspective - Precision Hydration's Andy Blow shows you how...
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Nutrition and hydration for easy runs

by Sarah Coope

Follow a few simple guidelines for preparing for your run from a nutritional perspective you will maximise your comfort and enjoyment during the run, find it easier to recover and be better prepared for your next session.
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Nutrition and hydration for training runs

by Sarah Coope

Looking at the nutritional needs of training at an anaerobic pace (ie. so you are out of breath). Examples of this type of training could be hill runs and power/speed sets - or a run where you have gone out with a purpose in mind eg. to run within a challenging time goal.
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Nutrition and hydration for races - general advice

by Sarah Coope

Planning your nutrition shouldn't start on race day. Sarah Coope gives general advice on how to get it right for the big day.
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Nutrition and hydration for races - up to 10 miles

by Sarah Coope

Sarah Coope gives practical advice on how to get it right for the big day - here the main priority is hydration, including avoiding alcohol.
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Nutrition and hydration for races - 10 to 20 miles

by Sarah Coope

At this distance you need to focus on maintaining energy levels as well as staying hydrated. Sarah Coope gives practical advice on how to get it right for the big day.
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Nutrition and hydration for races - 20 miles to marathon

by Sarah Coope

For races this long nutritional planning is a must! Sarah Coope gives practical advice and tips on recovering from 'hitting the wall' or 'bonking'
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Anaemia- iron deficiency in runners (part 1)

by Dr Brian Moore

Heart rates and lactate thresholds are two factors that govern many training regimes. Training schedules will have specific phases dedicated to building aerobic bases. However, the primary determinant of each of these factors is often overlooked - the red blood cell.
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Anaemia- iron deficiency in runners (part 2)

by Dr Brian Moore

This article looks specifically at the differences between a nominal iron deficiency '(sports anaemia' or 'athletic pseudoanemia') and full-blown anaemia.
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Dealing with iron deficiency

by Dr Brian Moore

Who is at risk from iron deficiency, and how can you deal with it? This article looks at the measures of iron deficiency, supplements and how to reverse the anaemic trend.