Running nutrition varies dramatically by distance and intensity. A quick jog around the park has different fuelling needs than a marathon. Understanding these differences helps you train better, race stronger, and recover faster.
Key Principles for Runners
Before running: Carbs are your primary fuel. Time your meal 2-3 hours before, or a light snack 30-60 minutes before. Avoid high-fibre and high-fat foods that can cause GI distress. After running: Replace glycogen with carbs and repair muscles with protein. The longer the run, the more important recovery nutrition becomes.
All Running Guides
General Running
What to Eat Before Running
Pre-run fuelling for any distance
What to Eat After Running
Recovery to run again tomorrow
What to Eat Before Jogging
Light fuelling for easy-paced runs
What to Eat After Jogging
Simple recovery for casual runners
Race Distances
What to Eat Before a 5K
Race-ready in 30 minutes or less
What to Eat After a 5K
Quick recovery for short races
What to Eat Before Parkrun
Saturday morning 5K fuel
What to Eat After Parkrun
Post-run breakfast and recovery
What to Eat Before a 10K
Fuel for the classic distance
What to Eat After a 10K
Recover from 6.2 miles of effort
What to Eat Before a Half Marathon
13.1 miles requires proper fuelling
What to Eat After a Half Marathon
Recovery for the serious distance
What to Eat Before a Marathon
26.2 miles of fuelling strategy
What to Eat After a Marathon
Recover from the ultimate challenge
What to Eat Before an Ultramarathon
Nutrition for the extreme
What to Eat After an Ultramarathon
Recovery when 26.2 isn't enough
What to Eat Before Great North Run
Fuel for the world's biggest half
What to Eat After Great North Run
Recovery from Newcastle to South Shields
