RUN FOR CHARITY NUTRITION TIPS



If you are training for a half marathon for charity or a marathon for charity, a 5k for charity or a 10k for charity, you might have even chosen one of the fantastic charity runs London has to offer – or have decided to travel further afield. Congratulations – you are awesome and please remember nutrition is one of the most important areas that you need to pay attention to.  Run for charity offers the below advice to fuel your runs and make sure you are for action at your charity running event. 

RUN FOR CHARITY TOP 5 NUTRITIONAL TIPS

1. Carbs, protein and fat

Carbs are your body’s primary source of energy, this is what you will rely on when running - but do not go overboard and eat too many. Indeed, 60% of our diet should come from carbohydrates, which when in training, translates to about 5-7 grams of carbs per kg of body weight.  Don’t forget we also need protein in our diet, this is so imporatntto  to rebuild our muscles after a tough charity running training session or charity running event. And then there fat, this is to  to give us energy when running at a lower intensity, as well as a sprinkle of vitamins and minerals to ensure we stay healthy. Make sure you stick to a balanced diet all the way from signing up to your charity running event right through to race day. 

2. Charity runners are what they eat
Absolutely no point in pounding the pavements and training for your charity running event, if you’re shoveling junk food into your body. This will make it much more difficult  and put all your hard work to waste. The first step for clever charity runner’s  should be a healthy and nutritious diet, followed by a good training plan.

3. Stay hydrated

Charity runner’s did you know that  we can’t survive more than a day or two without water. So it makes sense that if you want to get the most out of your charity running training, then you need to keep hydrated, before, during and after charity running training sessions and especially on event day.  But how much water should we take on board?
Without getting too scientific, a great way of determining whether you're sufficiently hydrated is to either look at the colour of your urine (dark yellow =  not good) 

4. Practice charity running race day nutrition
Now is the time you should be testing out what nutritional supplements you will be taking at your charity running event. The reason why so many people have trouble taking on gels  or other tailored supplements during a charity running event is because they didn’t practice with them beforehand, by training their gut to absorb them. 
Find out now what brands of  fuel will be available on the charity running event day and go buy some samples to test out on your long runs. You’ll then know whether you can stomach them and how many you can take each hour without having tummy troubles. For more on race day nutrition click here

5.  The run for charity secret key: RECOVERY

When embarking on a charity run, a  fairly common experience is that when your mileage increases each week, you become increasingly tired (and hungry). One way to combat this problem is to ensure you eat within 20 minutes of finishing your charity running training,  especially if it’s a long one.
Digesting specifically tailored food for recovery will help you to quickly repair the damage to your muscles and replenish your depleted carbohydrate stores, ensuring you’re ready to get back out there the very next day. 

Location: Putney, VT 05346, USA

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