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Nutrition
Half Marathon Fuelling Guide
I know far too many runners that don’t fuel during a half marathon, claiming that they ‘don’t need to’. And whilst it’s true that you can get through a 13.1 mile run without taking on extra carbs, you are unlikely to perform at your best and you’re more likely to struggle through the final miles when you run out of energy (when your glycogen stores deplete around 80 or 90 minutes). When we are running at moderate to hard intensity, we utilise carbohydrates at a faster rate than when we run at easy pace. Consuming carbs when you run a half marathon helps maintain blood glucose levels,...
Boston Marathon 2024 Race Recap
In my opinion, the Marathon Majors are special. All marathons are special in their own way but there's something about the Majors that I just love. The extra fan fare, the events in the lead up to race day, the 'stash'. It's the running equivalent the the Golf Majors or Tennis Majors. They are just bigger, there's more excitement around them. And this year's Boston Marathon did not disappoint. This was my second time running and third time in Boston for the marathon, and there seemed to be more shake outs, pop-up shops and events this year than in previous years. It was hard to keep track of...
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Nutrition
Being a Dietitian
Dietetics
Pre Run training nutrition
Recipes
Recipes for runners
Run Fueling
Nutrition for running
UppaBaby Ridge Running Buggy Review
UppaBaby is a well respected, premium brand within the buggy market and many friends have UppaBaby buggies for everyday use (we just use a Babyzen Yoyo and Thule Urban Glide 2) which has definitely saved us a lot of space and meant we don’t need 3 buggies (or more!) as many families do. I typically run 2-3 times a week with the buggy, usually 3-5 miles at a time and often with the dog too (although I imagine this will increase when I stop marathon training). As mentioned, the running buggy I use is the Thule Urban Glide 2, which is a top of the range running buggy that I’ve put well over...
Half Marathon Fuelling Guide
I know far too many runners that don’t fuel during a half marathon, claiming that they ‘don’t need to’. And whilst it’s true that you can get through a 13.1 mile run without taking on extra carbs, you are unlikely to perform at your best and you’re more likely to struggle through the final miles when you run out of energy (when your glycogen stores deplete around 80 or 90 minutes). When we are running at moderate to hard intensity, we utilise carbohydrates at a faster rate than when we run at easy pace. Consuming carbs when you run a half marathon helps maintain blood glucose levels,...
Boston Marathon 2024 Race Recap
In my opinion, the Marathon Majors are special. All marathons are special in their own way but there's something about the Majors that I just love. The extra fan fare, the events in the lead up to race day, the 'stash'. It's the running equivalent the the Golf Majors...
Half Marathon Fuelling Guide
I know far too many runners that don’t fuel during a half marathon, claiming that they ‘don’t need to’. And whilst it’s true that you can get through a 13.1 mile run without taking on extra carbs, you are unlikely to perform at your best and you’re more likely to...
The Best Energy Gels for Running
In the process of writing this, I have tested a LOT of gels, and will continue to add them to the list as I try other brands, flavours and products (it is not an exhaustive list...yet!). Next up, it’s chews and drinks, sign up to my email list to be the first to get...
How To Carb Load For A Marathon
How to carb load for a marathon Carbohydrates are the body's preferred source of energy, particularly when it comes to marathon distances. And a great way to prepare for 26.2 (or any run of over 90 - 120 mins) is to fill up your glycogen (carbohydrate) stores to...
Speedy Maple Salmon Stir Fry
Speedy Salmon Stir Fry As a blogger, I feel it’s a responsibility to be honest on both my blog and instagram. Even if that means sharing the embarrassing stories, the not-so-good restaurants, the times when I’m an idiot, and to be clear when a post is in partnership...
Roasted Veg Hummus Salad
Roasted Veg Hummus Salad I think that this easy dinner works at any time of the year: just swap any of the veggies for whatever is in season. This also makes a brilliant packed lunch to refuel after a midday workout, or to prepare for an evening session. 1 small head...
Black Bean & Butternut Squash Tacos
Black Bean & Butternut Squash Tacos As you ramp up the intensity in both duration and speed, you need to look to increase your protein intake and your carbohydrate intake. A 3:1 carbohydrate to protein ratio is what we’re looking for, but as long as you’re...
What To Eat Before Running in the Morning
I recently recorded an episode for the Cook Eat Run podcast with Sports Dietitian Alex Cook talking about how to fuel for a run, in particular about what to eat before a morning run, and why it might not be the best idea to run fasted. Listen here! What To Eat Before...
5 a-day Cottage Pie
5-A-DAY COTTAGE PIE I love how versatile cottage pie can be; swap out the toppings, meat, or even use a meat-free alternative. Pop this in the oven while you stretch and shower post-run, or while you complete your run if someone else is at home, and be ready for a...
5 a-day Veggie Curry
5 a-day Veggie Curry The two hours after exercise are really important for accelerating recovery; muscles are more receptive to nutrients to begin that rebuilding process during that period. But you need to consider the timing of your next training session. Is it...
5 a-day Asian Noodle Salad
5 a-day Asian Noodle Salad The recent American Gut Health Study tested the gut health of Brits, Australians and Americans, and discovered that those with 30+ plant points in their diet per week had better gut health than those with just 10. We want to aim beyond just...
Korean Kimchi and Mushroom Rice Bowls
Korean Kimchi and Mushroom Rice Bowls This delicious veggie dish makes for a great post-run refuel, with a combination of carbohydrates and protein to aid recovery. You can use leftover cooked meat or fish in this rice bowl, if you like. Similarly you can add extra...