Best ways to fuel yourself for a running race

THE big race is coming up. You’ve been training hard for months and all the early mornings, vomit-inducing high-intensity sessions and (painful) massages are about to pay off.

One question I get asked all the time relates to fuelling up in the days leading up to a race. See below for my top tips on pre-race nutrition that will get you the results you deserve.

#1 Don’t try anything new on race day (or the day before):

Just like you’ve practised how you’ll actually race, practise what you’ll eat too. If you’ve never eaten or drunk something, I wouldn’t suggest having it the day before, or the day of your race – you’ll never know how it could impact you. When it comes to eating during the race, ensure you’ve been through what you want to do several times in training. Having a well-thought-out strategy will boost your confidence and help relieve those nerves.

#2 Stay well hydrated:

Throughout the course of the week prior to your race, ensure you maintain adequate hydration. Being even slightly dehydrated going into your race will negatively impact your performance. Keep water with you to sip on throughout the day and, as the day gets closer, you may want to add some sports drink into the mix.

#3 Increase carbs:

Yep, you do need to increase your carb intake in the days leading up, particularly if you’re participating in a marathon. Current research says to aim to start this two to three days beforehand, aiming for about 10-12g per kilogram per day. While it is important to keep this number in mind, it doesn’t mean gorging on as much food as you can stuff in.