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Summer of Nutrition: Optimise your run

Optimise your run 

Whether it’s a 5km, 10km, half-marathon, marathon or ultra, everyone seems to be training for a race or running in some capacity!

 

Whilst your overall nutrition (daily intakes) and fuelling and refuelling (the nutrition you take on before, during and after running) will vary considerably depending on the distance you are running and your training volume, there are a few general principles we can apply across the board to support all runners.

*High-protein diets are generally safe for most as long as you are not compromising intakes of other nutrients (such as fats, carbs and micronutrients). If you are unsure, please check with your GP first.

Campus 3k run

Nutrition tips for running

 

  • In the 1-4 hours before a run, athletes should prioritise good sources of carbs to fuel them. Particularly within the 1-2 hours pre-run, snacks and meals should be high-carb, low-fibre, and low-fat to make them easy to digest and prevent an upset stomach. A good example would be a white bagel topped with banana and jam.
  • For runs longer than 60 mins, it is recommended to have some carbs during exercise. Generally, 30 grams of carbs per hour is recommended for exercise lasting 1-2 hours, 60g for exercise lasting 2-3 hours, and even up to 90g for exercise lasting over 2.5 hours! Again, this carb source should be low-fibre, low-fat and easy to digest. Good examples include energy gels, chews, sweets, and sports drinks. *If you have never taken on carbs/food during a run before then start small (e.g., one gel = ~24g carbs) and build up from there – your gut needs training, just as you do!
  • To refuel and recover, aim to get a source of carbs and protein within 30-60mins post-run. A good example is Greek yoghurt with granola, mango, berries and honey. **The exact amount of carbs/food required pre- and post-run is dependent on the individual, duration of the run, etc. I recommend working with a SENR registered Sports Nutritionist if you want personalised recommendations.
  • Don’t forget to stay hydrated/rehydrate throughout – see my previous blog post on hydration!
  • Keep an eye out for signs of undereating for the training you are doing (see below). Prioritising rest, fuelling/refuelling and eating a little more overall may rectify these symptoms but if not, please seek the help of a SENR Registered Sports Nutritionist or your GP.
Pasta

Why is my nutrition important?

 

Eating enough for the training you are doing is important for maintaining good health, adapting to training (getting fitter and faster), and preventing illness, injury and fatigue.

Good hydration, fuelling and refuelling strategies will also benefit your performance, reduce the risk of an upset stomach when running, and support recovery and adaptation so you can continue to progress in your training.

Signs you might be under eating

 

  • Weight loss
  • Fatigue (that is more than expected given training volume)
  • Periods becoming irregular or absent in females
  • Low libido in males
  • Reoccurring injury or illness
  • Feeling cold often

 

Salmon, egg etc

UoB Performance Nutrition lead Rachel’s Instagram channel: @rcperformancenutrition

Boost your health with our facilities this summer
CategoriesAnnouncement

#PathwaytoParis catch up: Awesome Athletics alumna bring home bronze

#PathwaytoParis catch up | Awesome Athletics alumna bring home bronze

It’s been an astonishing final few days of the Paris games for Birmingham representatives, with two alumna winning a medal a piece in the Athletics competition. It was a proud podium moment for both Georgia Bell in the 1500m, and Hannah Kelly in the 4x400m, who secured brilliant bronze in their races for GB.

Georgia Bell

Two years ago, if you’d told alumna Georgia Bell that she’d be swapping the parkruns of London for a podium at the 2024 Paris Games, she might have thought that was just a dream. But imagine the reality: quitting a successful track career in 2017 due to the pressure it was putting on your body, going for a causal parkrun in 2022, and then becoming a Summer Games medallist at 30 years old, all whilst working a challenging job in cybersecurity. It’s been quite a couple of years for Georgia, and we were so excited to see her not only get a brilliant bronze in the final of the Women’s 1500m but also run a British record in the process!

After coming second (3:59.49) in the semi-final behind Olympic- and World-record holder Faith Kipyegon from Kenya, Georgia faced the world’s best in the final on 10 August. With just under two seconds separating first place and third, Georgia ran the race of her life to break the British record and make the podium in an incredible 3min 52.61seconds. Not only was it Georgia’s debut Games, but the final was also the fastest women’s 1500m race in Olympic history.

Hannah Kelly

If that wasn’t inspiring enough, 9 August saw staff member and former UoB student Hannah Kelly take to the track with her teammates for the 4x400m Women’s relay heat. Hannah took the second leg of the relay for Great Britain, and the squad smashed the challenge, coming in second overall behind USA with a time of 3:24.72 – a miniscule .01 of a second ahead of the third-place runners, France, and a season best for the team.

This success enabled the GB 4x400m team to progress to the final, where Hannah’s teammates ran a national record and came away with a bronze medal for the whole squad. On becoming an Olympian, Hannah said on Instagram that ‘it’s going to take a while for this one to sink in’. Congratulations Hannah!