Running might seem as simple as lacing up your shoes and heading out the door, but there’s more to performance than just movement. Behind every strong run is a solid foundation, and nutrition plays a major part in that. The right balance of nutrients helps fuel your body, improve endurance, and support recovery.
For many people, though, creating a nutrition plan can feel confusing. With so much conflicting advice online, especially from influencers promoting fad diets, it’s easy to feel lost. But proper nutrition doesn’t require extreme or trendy approaches. What works best varies from person to person and often comes down to trial and error.
Instead of following the latest “keto,” “paleo,” or “Mediterranean” trend, think of nutrition as a personalized strategy. By focusing on what your body needs and making adjustments over time, you can create a plan that truly supports your health and performance goals.
Good nutrition starts with simple, smart habits. Here are 7 easy tips to help you build a balanced and effective eating plan;
Understanding your training and eating schedule is key to building an effective nutrition strategy. The timing of your meals should align with your workouts to support energy levels and recovery. Planning helps ensure you’re eating the right amount on active and rest days. Skimping on calories can lead your body to break down protein for energy, which weakens immune function and slows muscle repair. To avoid this, aim for balanced meals that meet your energy needs and include a variety of food groups.
To stay on track, consider the following tips:
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After setting your workout schedule, plan your meals to match. Eat a light snack before morning or midday workouts and a bigger meal after. For evening sessions, go for a lighter dinner but include carbs and protein to refuel and support recovery.
If a full meal isn’t possible soon after training, bring a quick snack. On race days, eat a carb-rich meal a few hours ahead and a small snack an hour before. Afterward, refuel with carbs and protein to aid recovery.
Make starchy carbs like rice, pasta, potatoes, and cereals a core part of your meals—ideally just over a third of your daily intake. Go for wholegrain or high-fibre options such as brown rice, wholewheat pasta, or potatoes with the skin on, as they keep you fuller for longer and support digestion.
Include at least one starchy food in every main meal, but watch the extras. Adding butter, oils, or creamy sauces can quickly raise the calorie count, not the carbs themselves.
Aim for at least 5 portions of fruit and veg each day. They can be:
Getting your 5 A Day can be simple. Try:
Just remember: juice and smoothies count as only one portion, no matter how much you drink, due to their sugar content.
Fat is essential in your diet, but the type matters. Too much saturated fat can raise cholesterol levels and increase the risk of heart disease.
Recommended daily limits:
Healthier swaps include:
All fats are high in calories, so moderation is key.
Having a few go-to snacks you enjoy can make it easier to stay on track with your nutrition. When you’ve got something healthy within reach, you’re less likely to skip fueling before or after a workout. The key is finding options that are both nutritious and easy to grab on your way out.
Snacks don’t need to be complicated. Choose items that require little to no prep but still offer energy and nutrients, like fresh fruit, a handful of nuts, or some quality jerky. Keeping these on hand saves time and supports your training goals without the stress.
Having the right foods in your kitchen makes healthy eating much easier. Focus on staples like rice, potatoes, pasta, barley, and fruits for carbohydrates. For protein, go for options such as eggs, tofu, chicken, turkey, fish, or soy products.
Don’t forget healthy fats—avocados, nuts, olive oil, canola oil, and peanut butter all provide essential fatty acids like omega-3 and omega-6. These fats help your body absorb vitamins A, D, E, and K, and boost your meal’s energy without adding bulk. Pair them with vegetables at every meal to get a broad range of vitamins and minerals.
A good nutrition strategy is all about balance, planning, and listening to your body. Focus on eating the right foods at the right times, and make choices that support both your performance and overall health. Keep it simple, consistent, and personal.
