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
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.