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Understanding the fundamentals of sports nutrition is essential for any runner looking to optimise their performance. Whether you're training for your first 5K or chasing a marathon PB, getting your fuelling right can make the difference between a great race and a struggle.

The Basics of Running Nutrition

Your body relies on two primary fuel sources during exercise: carbohydrates and fats. At higher intensities, carbohydrate becomes the dominant fuel source. This is why proper carbohydrate intake before and during longer runs is so important for maintaining pace and avoiding the dreaded "wall".

Electrolytes play a crucial role in hydration, muscle function, and nerve signalling. When you sweat, you lose key minerals like sodium, potassium, and magnesium. Replacing these during and after exercise helps maintain performance and supports recovery.

Practical Fuelling Tips

For runs under 60 minutes, water is usually sufficient. For longer efforts, aim to consume 30-60g of carbohydrates per hour through energy gels, drinks, or whole foods. Always practise your race-day nutrition strategy during training to avoid any surprises on the day.