Find a training partner.  A partner will keep you honest and help you stick to the program. “If you’re running by yourself, you can always make excuses not to train,” says Pedley.

It can also be a lot more enjoyable training with others.

Health and nutrition tips brought to you by St.Lukes Health Race Day Nutrition

Race day can be broken up into 3 main sections; pre race, during race and post race (rehydrate, repair, refuel). 

Pre-race: The aim of the pre race meal is to “top-up” your carbohydrate or “FUEL” stores. It is best to consume foods that are familiar to you, with low fibre options ideal to prevent stomach upset.  

Aim to consume a light carbohydrate-based snack 90-120mins before race start.

Easy to digest options include yoghurt and fruit, a small bowl of cereal or toast/crumpets/muffins with jam or honey.

For runners who suffer with severe nerves and/or stomach discomfort, may find a liquid meal option, a homemade smoothie, or sports drink/bars preferable.

It is important to practice how your pre-race meal feels to run long distances, and choose one, which works best for you. 

During-race: For an event lasting less than 60 minutes, there is generally no need to consume any carbohydrate, however if the race will take over 60mins, a small carbohydrate based snack can be taken just in case.

Consuming foods whilst running isn’t exactly ideal either, so weigh up this option prior to the race. If you plan to eat or drink during the race, make sure you’re comfortable and familiar with your preferred choice during training. 

Post-race: The 3-R’s to Recovery!

Rehydrate with water, however sports drinks will help replace fluid, along with containing carbohydrate and electrolytes to aid with replacing the fluid losses.

Repair and Refuel by consuming a carbohydrate rich snack with some protein, within 30 minutes of finishing.

Easy to digest items, such as dairy smoothies, yoghurt and fruit, will help the body recover its energy stores fast, whilst the protein will help repair and rebuild muscles.

A follow-up meal, containing protein and carbohydrate should be eaten within 2-4 hours after the race. 

*On a fluid note, it is important to begin well hydrated and replace any fluid losses after competing. Some runners tend to over-drink before a race, which can lead to unwanted toilet stops. Make sure your are well hydrated in the days leading up to the race and slowly sip small amounts of fluid about 15 minutes before the start gun. 

Remember: don’t try anything new for the first time on race day!

If you want to find out more, book in with an accredited sports dietitian for more individual advice.