A runner's guide to eating well

Running takes a lot out of your body. It’s important to manage your nutrition so you can get the best out of your runs. You’ll need to consider how much energy you’re burning, and what sorts of fuel your body needs both before and after a run. Here’s how to eat well as a runner. Running nutrition overview - Obviously you’ll be spending more energy running than in your normal day to day activities. Aim to increase your calorie intake by 100 calories for every mile you run to give your body the energy it needs. Make sure that you’re including plenty of carbohydrates, moderate protein and a smaller amount of fat. Carbs give your muscles access to easy energy that replaces the glycogen stores used up during the run. Fat powers you through longer distances and protein helps to rebuild the muscles (which naturally tear as they are used, and are rebuilt stronger after each session). Pre-run nutrition - About 45 minutes to 1 hour before your run, grab a high carb, low fibre snack. Keep it small and simple to avoid cramping and bloating. Also avoid high fat foods. Examples of simple pre-run snacks are things like an english muffin, coconut water, pretzel or a muesli bar. Don’t worry about eating during a run unless it’s going to see you out on the trail for more than an hour. Keep up the water though, you’ll need it. Post-run nutrition - Make sure you grab a snack no more than 30 minutes after your run. Again, high carbohydrate snacks will be your go-to option. Replace your fluid (sweat) loss by 1 1/2 times - if you’ve lost a litre of fluids, aim to drink 1.5 litres of water. A quick weigh in before and after your run can help you estimate your losses. To combine high carb and fluids in one, grab a chocolate milk or smoothie for your snack. Fresh squeezed juice is also a great option here, as is commercial sports electrolyte drinks. Don’t be afraid to track how your body responds to different fuel sources so you can see what works best for you. About Enertor Advanced Technology Insoles - Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training. Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole. Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today. Enertor insoles are available online HERE .     Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site