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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,...

 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,...

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Barcelona Half Marathon 2024 Race Recap

When Brooks invited me out to Barcelona to run the half, I thought it would be a great opportunity to do a long run in marathon training. But then my training plan had it down as a race so with 24 hours to go, I decided to opt for the Brooks Hyperion Elite 4 (Brooks' latest carbon plated shoe) and see what I had in the tank. I thought I might just have sub 2 in the tank. Turns out I had a whole lot more!! Racing hurts. You're pushing yourself beyond what feels comfortable, often both physically and mentally. And often when we haven't done it for a while, it's hard to put yourself in that...

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 nutrition tips and taste test updates! When you're running for more than 90 mins, whether that is on a training run or in a race, energy gels are one of the easiest ways of fueling during your long runs. Most gels are specifically designed to be high in carbohydrates, easily digestible and practical to carry and consume mid run....

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 Half Marathon Fuelling Guide

 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

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

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...

Roasted Veg Hummus Salad

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...

5 a-day Cottage Pie

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

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

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...

Cavolo Nero Halloumi Salad

Cavolo Nero Halloumi Salad

Cavolo Nero Halloumi Salad 500 g sweet potato (cut into 2.5-cm (1-in) cubes)2 red onions (each cut into 8 wedges)1 tbsp olive oil1 vegetable stock cube300 g pearled spelt200 g cavolo nero or kale1 red chilli (deseeded and finely sliced)150 g halloumi (sliced into half...