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What fueling advice can people follow to help them prepare for Hospice Run?
“During training, whatever distance you’re preparing for, it’s important to fuel yourself adequately – after all, you can’t expect to get very far without fuel in the tank! The longer the distance and the greater your training load, the more fuel you’ll generally need, so half-marathon training will require a little more attention to this than a 5k.
“Before training, aim for some carbohydrates, such as toast or a bagel with jam, a banana, cereal, malt loaf or porridge. Afterwards, combine carbohydrates and protein to support recovery.
“Training is also the perfect time to practice your race-day breakfast and fueling strategy. You need to train your gut just as you would train other muscles in your body, so don’t leave it until race day to try something new! You’re unlikely to need extra fuel during a 5k or 10k, but for a half-marathon, taking on carbohydrates during the run can be beneficial, so practise this on your longer training runs.”
How can people best recover post-run, and what snacks can help?
“After your race, think of the three Rs: repair, refuel and rehydrate. Repair means getting some protein in to support muscle recovery, refuel means having carbohydrates to top up your glycogen stores, and rehydrate means replacing the fluids you’ve lost during the run.
“Start sipping fluids as soon as you can and ideally have a snack within the first hour, particularly if you don’t fancy a full meal straight away. Easy options include a banana, pretzels, a cereal bar, milk, chocolate milk or a smoothie. Chocolate milk is a great recovery option as it conveniently provides carbohydrate, protein and fluid all in one.
“When you’re ready for a proper meal, aim for a good source of carbohydrate plus protein – for example, a chicken and rice bowl, pasta with tuna or chicken, eggs on toast, or a jacket potato with beans and cheese.”
How can people enjoy food whilst also making healthy changes when training?
“Food is so important when it comes to training and definitely shouldn’t be restricted. It’s key for performance and recovery, but it’s also there to be enjoyed! As your training increases, you may naturally feel hungrier – that’s simply your body asking for the extra energy it needs to perform and recover.
“It’s important to remember that lighter doesn’t necessarily mean faster or better. Under-fuelling can have a detrimental impact on your short and long-term health and your performance. Rather than restricting foods or focusing on the number on the scales, aim to eat enough to support your training and build healthy habits that you can maintain long term.
“For your everyday meals, aim to base them around whole or minimally processed ingredients, ideally including a source of carbohydrate, protein, healthy fats and some fruit or vegetables. Fibre is also really important for overall health, but avoid high-fibre foods immediately before running, as they’re slower to digest and can contribute to GI issues while you’re out on a run (a runner’s nightmare!).
For families and younger runners, what are the key things to remember?
“The key for younger runners and families is to not overcomplicate it and just enjoy the day with minimal pressure. Taking part, having fun and developing a positive relationship with food and exercise should be the priority. On the day, try to make sure they’ve had a familiar meal or snack containing carbohydrates beforehand and encourage them to drink regularly throughout the day.
“There’s no need to do anything special – water and normal food will usually do the job. Afterwards, a snack or meal containing carbohydrate and protein will help with recovery – chocolate milk, yoghurt and fruit, a sandwich or their usual meal are all great options.
“Most importantly, keep it relaxed, enjoyable and make some awesome memories together.”
