WIN­TER RUN­NING Q&A

Our panel of ex­perts an­swer all your ques­tions on how to get the best from your run in the colder months

The Sunday Telegraph (Sydney) - Body and Soul - - WINTER RUNNING -

WHAT FOODS ARE THE BEST FUEL BE­FORE AND AF­TER A RUN?

Car­bo­hy­drates will give you the en­ergy you need for your run, but you need to time them right. If you’re train­ing af­ter work, for ex­am­ple, have a banana or a yo­ghurt with ber­ries about an hour-anda-half be­fore your run to give your body time to di­gest.

It’s com­mon for run­ners to fo­cus on fu­elling up on carbs, but you don’t need to do that if you’re run­ning for less than an hour. What’s more im­por­tant is en­sur­ing you get the right nu­tri­tion af­ter a run to help your mus­cles re­pair.

Aim to have a mix of carbs, protein and vi­ta­mins. It’s es­sen­tial that run­ners have enough protein in their diet to as­sist with build­ing and re­pair. A good op­tion is to make a smoothie when you get home with some milk, yo­ghurt and fruit. If you’re out and about and need a por­ta­ble snack, a piece of fruit or a hand­ful of nuts or roasted chick­peas are ideal.

You also need to eat foods that help your body re­duce in­flam­ma­tion, which is the body’s nat­u­ral re­sponse to run­ning. Great sources in­clude oily fish such as salmon and sar­dines, which are high in healthy omega-3 fatty acids. Other good anti-in­flam­ma­tory foods in­clude fruit, veg­eta­bles, nuts and seeds. –

While it’s safe to run in light rain, thun­der­storms and heavy rain are risk fac­tors for in­jury, so hit the gym in­stead.

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