Running nutrition for the run in front of you.
Practical running nutrition guides for everyday runners, covering pre-run meals, long-run fuel, recovery food, hydration and race-day prep.
Start here
What to eat before and after running
Short easy runs do not need much fuss. Longer, harder or hotter runs need a little more planning. This guide keeps the basics clear.
Read the running fuel guide →Before, during, after
Know when food matters, when water is enough, and how to recover simply.
Free tool
Running calorie calculator
Estimate calories burned by distance, pace and time, then get simple fuelling and recovery context.
Run-day fuel
What to eat before and after running
A simple guide to pre-run food, during-run fuel, protein, carbs and recovery.
Hydration
Running hydration: what to drink before, during and after a run
Water, electrolytes, heat, sweat and long-run hydration explained without making it weird.
10K fuel
What to eat before running a 10K
Night-before food, race-morning breakfast, snack timing, hydration and foods to avoid.
Half marathon fuel
What to eat before a half marathon
What to eat the day before, race morning and during 13.1 miles, without overcomplicating it.
Marathon fuel
What to eat before a marathon
Carbs, breakfast, gels, hydration and race-week choices for the 26.2-mile build-up.
Race fuelling
How to fuel a half marathon
What to eat the week before, the night before, race morning, during the run and after the finish.
Troubleshooting
10 running nutrition mistakes that make runs feel harder
Heavy legs, stomach trouble, poor recovery and the small fuelling habits to check first.14 days free
Want a clear plan for your next run?
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