Whether you’re entering your running era or running towards your next big goal, fuelling your body is SO important for all runners! If you’re not consuming enough food to support your training, it can affect your performance, increase your injury risk and in all honestly, strip the fun out of running. Trust me…
In my early twenties I really struggled with body image, it was a toxic obsession fuelled by social media, society and the pressures of the modelling industry. I felt this overwhelming fixation to make my body smaller and running was my way of being in control.
I used running to punish my body—for what I ate the day prior, for the weight I ‘had’ to lose. It makes me so sad to think about what I put my body through. I’d push myself to the absolute limit, with long, strenuous runs with one goal in mind—to get smaller. I completely stripped away the pure enjoyment I would get from moving my body. It was no longer fun, it was no longer a privilege. It was a chore.
At the time I was pairing excessive exercise with restrictive eating habits—so I was exerting energy that I just didn’t have within me. I was exhausted and defeated, and it’s safe to say that I dreaded my next workout. Thankfully, over the years I’ve rebuilt my relationship with food and fitness, I eat intuitively, listen to my hunger cues and I’m not afraid to give my body whatever it needs – and now through Kic, we’ve helped hundreds of thousands of people across the globe do the same.
Training for the New York Marathon has been so empowering – because there’s honestly no way you can run a marathon without fuelling your body with the right amount of goodness. It’s just as important as your run program and strength training. This experience has been the biggest reminder that our bodies and minds are so much more capable than we realise, especially when we give ourselves the time, energy and love that we deserve. Pinch me, I still can’t believe I did that—thanks New Balance for making my dream come true!
It can be tricky to know wtf to eat before and after your runs. Scroll on for some tips I’ve learned along the way thanks to Kic’s incredible phsyio, Alana Murrihy.
What Should I Eat Before My Run?
It’s recommended that you snack on something 1-2 hours before your run that is high in quick-acting carbohydrates and low in protein, fibre and fat. That way it’s easier for your body to convert into glycogen to fuel our muscles for training. But what does that look like?
My go-to is two pieces of toast with honey, but you could also try dates, dried fruits, crumpets, rice cakes, creamed rice, flavoured milk and muesli bars. Don’t forget to drink plenty of water in the lead-up to your runs, especially as the weather gets warmer! When you’re looking to extend your runs, increase the intensity or train more often throughout the week, you’ll need to slightly up the ante to help you reduce fatigue and speed up recovery.
But there’s no one-size-fits-all all recommendation, listen to your body and fuel it accordingly.
What Should I Eat After My Run?
You’ll want to be eating between 1 – 1.5 hours after a big run. If you find that you don’t have much of an appetite (which is so normal) you can opt for a snack like fruit toast with butter or a smoothie with banana & milk. Carbs should be your BFF, it’s vital to refuel with carbohydrates because your body is best at replacing glycogen stores within this time frame to help repair our muscles. Remember the four R’s to help you recover optimally after your run.
Replenish: Replenish your carbohydrates so you can replenish glycogen stores
Rehydrate: Drink a lot of water, and don’t forget the electrolytes! You need to replace fluids from sweat as that can really improve recovery and muscle soreness.
Repair: Repair your muscles with protein. Make sure you’re consuming protein within the 1-1.5 hour window.
Rest: Don’t underestimate how much your body needs rest. Sleep is so important!
What Should I East During My Run?
For the looooong distance running queens (half – full marathon training) it’s important to fuel your body throughout your runs. In general, you should add in some form of carbohydrates when they are running longer than 75 minutes. But you’ll need to start fueling earlier than the 75 minute mark; by that time, your tank will be empty, and once you hit empty it is very hard to recover (trust me!) Start taking in fuel within 30 minutes of starting your run.
But what the hell can you eat while you’re running? I get it. Seems odd right? But essentially, during the run we want to take in concentrated sources of carbohydrates that are easy for our body to access. It’s the energy gels, blocks, beans, and chews you may have seen some other long-distance runners using on their long runs. These sports nutrition products are specially designed to supply much needed carbohydrates, which fuels your muscles and keeps blood sugar levels steady, and electrolytes, which help retain fluids to maintain hydration, prevent cramping, and perform a host of other functions in the body. But remember to start slow; you need to train your gut, and your palate, to handle fuel on the run. And make sure you have a big drink of water with your fuel – Your stomach can only tolerate a certain percentage of carbohydrate, so you need to dilute your fuel in order for it to go into circulation, rather than sitting in your stomach like a rock.
Sign up to spiciest newsletter on the internet & we'll slide into your inbox with more stories like this one.
Plus the latest celebrity news, style advice, beauty deals and the hottest sex tips.
By signing up, I agree to KK Press’s Terms & Conditions; my information will be used as described in its Privacy Policy.
In the end, fueling your body is about so much more than just improving your run—it’s about celebrating what your body can do and giving it the energy it needs to thrive. By making sure you’re eating the right nutrients before, during, and after your run, you’re supporting both your physical performance and your mental well-being. Running becomes a joy again, something that fuels your spirit as much as your body. So next time you step out for a run, remember to fuel up too—it’s a game changer for both your running and your relationship with yourself.
Catch up on all the latest from Kic here.
