Fuelling runs: before, during, and after (without over-complicating things)

Food is fuel — not a reward or a rulebook

Nutrition for running doesn’t need to be perfect to be effective.

It needs to be supportive.

Before your run

Before running, the aim is to provide:

• Easily available energy

• Minimal digestive stress

For many runners, this means:

• Carbohydrates (toast, fruit, oats)

• Keeping fat and fibre lower close to running

• Allowing enough time to digest

Short, easy runs may not require fuelling at all — and that’s fine.

Fuelling needs vary from person to person.

Gently experimenting over time often works better than following strict rules.

During your run

For runs under 60 -- 90 minutes, water is usually sufficient.

For longer or harder efforts, carbohydrates can help:

• Maintain energy

• Reduce fatigue

• Support performance

This might come from drinks, gels, or real food.

There’s no single “right” option — only what works for you. It is worth experimenting to determine what is effective.

After your run

Post-run nutrition supports recovery.

Aim for:

• Carbohydrates to replenish energy

• Protein to support muscle repair

• Fluids to replace losses

This doesn’t need to be immediate or perfect.

Consistency matters more than precision.

The takeaway

Good fuelling supports running.

It doesn’t need to be rigid, tracked, or obsessive.

Listening to your body — and adjusting gradually — is far more effective than following rules blindly.

— Tim