Nutrition tips for consistent running

Running well starts with fuelling well, says TCS Sydney Marathon Head Coach Ben Lucas. Here’s his simple nutrition and hydration tips to help you reach your PB.

One of the biggest mistakes I see runners make is putting huge effort into their training but very little thought into their fuelling. Your body is an engine. If you don’t fuel it properly, performance suffers. It’s that simple.

For most runners, everyday nutrition doesn’t need to be complicated. Focus on real food, regular meals, and staying well hydrated throughout the day. If you’re training several times a week, under-fuelling is far more common than over-fuelling.

What to eat before a run

Before a training session, especially anything longer or more intense, it helps to have something small and easy to digest. Things like:

• banana

• toast with honey

• a small bowl of oats

You don’t need a full meal, just enough to give your body some energy.

How to hydrate as a runner

Don’t forget the importance of hydration. Even mild dehydration can impact endurance and recovery. A good habit is starting the day with a glass of water and making sure you’re drinking regularly, particularly if you’re training in warm conditions.

For longer sessions, particularly runs over an hour, practising race day fuelling during training is important. Many runners only think about gels or sports drinks on race day, which is often too late. Training is the time to experiment and find what works for your stomach.

The key to post-run recovery

After training, aim to refuel within an hour. Recovery is where the real gains happen. Eat some protein to support muscle repair and some carbohydrates to replenish energy stores. This helps your body recover and prepares you for your next session.

You don’t need perfection with your fuelling. Just awareness. If you train well and fuel well, your body will respond.

Want more expert training advice? Find the best running content here.