Running nutrition expertise for your next race
Practical running nutrition guides for everyday runners, covering pre-run meals, long-run fuel, recovery food, hydration and race-day prep.
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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 your run
Know when food matters, when water is enough, and how to recover simply.
Running recovery
What to eat after running
Easy recovery meals, snacks, protein, carbs, hydration and when your next meal is enough.
During-run fuel
Energy gels for running
When to use gels, how many to take, water, caffeine and preventing stomach problems.
5K recovery
What to eat after a 5K
Simple meals and snacks after an easy 5K, parkrun, race or Couch to 5K.
10K recovery
What to eat after a 10K
Recovery after an easy training run, a hard race or a hot-weather effort.
Half-marathon recovery
What to eat after a half marathon
Finish-line snacks, your first meal, rehydration and the following 24 hours.
Marathon recovery
What to eat after a marathon
Finish-line food, safe rehydration and recovery across the first 72 hours.
Long-run recovery
What to eat after a long run
Recovery timing, during-run fuel, low appetite and repeatable meals.
Running recovery
Protein for runners
How much protein runners need, when it matters and what to eat after training.
Running fuel
Carbs for runners
How much carbohydrate runners need before, during and after running.
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
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