New to running and baffled by gels, carbs and hydration? Start here. Everything you actually need, nothing you don't.
New to running and baffled by gels, carbs and hydration? Start here. Everything you actually need, nothing you don't.
If you have started running and found yourself lost in a world of gels, electrolytes, carb loading and recovery windows, you are not alone. Running nutrition can sound intimidatingly technical, but the fundamentals are genuinely simple, and getting them roughly right will do far more for your running than getting the details perfect.
This guide strips it back to what actually matters for someone building their running. No jargon for its own sake, no expensive extras you do not need yet, just the handful of principles that make every run feel better.
For short, easy runs of under an hour, the honest answer is usually no. If you have eaten normally through the day and you are hydrated, your body already has the fuel it needs for a gentle 30 or 45 minute run. Reaching for a gel on a short jog is like filling a car for a trip to the end of the road.
Nutrition starts to matter as your runs get longer and harder. Once you are out for more than an hour, or pushing the pace, your body's stored carbohydrate becomes a limiting factor, and that is where fuelling on the move earns its place.
Your body stores carbohydrate as glycogen in your muscles and liver, and it is the fuel that lets you run at a decent pace. It is also limited, which is why long or hard runs eventually leave you feeling empty if you do not top up.
For runs beyond about an hour, taking on carbohydrate helps you hold your pace and feel stronger for longer. This usually comes in the form of energy gels, drinks or chews, which are simply convenient, easy-to-digest ways of getting carbohydrate in while you move.
You lose fluid through sweat, and losing too much affects both how you feel and how you perform. For most short runs, drinking normally through the day is enough. For longer runs, especially in warm weather, drinking to thirst and topping up along the way keeps you comfortable.
As runs get longer or hotter, you also lose electrolytes, particularly sodium, in your sweat. Electrolyte products help replace these, but for a beginner on shorter runs, plain water and a sensible everyday diet cover most of it.
Before an easy run, you rarely need anything special. Before a longer or harder run, a small carbohydrate-based snack an hour or two beforehand tops up your energy, something familiar and easy on your stomach.
The golden rule for beginners is to avoid experimenting right before you run. Stick to foods you know suit you, and save anything new for a day when it will not matter if it disagrees with you.
After easy runs, normal meals do the job. After longer or harder sessions, getting some carbohydrate and protein in within an hour or so helps you refuel and recover, so you are ready for your next run. This can be as simple as a meal, a snack, or a recovery drink if that is more convenient.
Recovery is not something only elite runners need to think about. For anyone training regularly, how well you recover shapes how well your next run goes.
You do not need a cupboard full of supplements to run well. Get the basics consistent first: eat sensibly, hydrate, fuel your longer runs, and recover afterwards. Once those are habits, you can start refining the details as your runs get longer and your goals get bigger.
The best nutrition plan for a beginner is the simple one you actually follow. Everything else can come later, one step at a time.