Like is like riding a bicycle – to keep your balance you must keep moving

Good nutrition simply means balanced nutrition, meaning you are getting a balanced range of vitamins and minerals and consuming enough energy from food to accommodate your lifestyle.

Following a healthy lifestyle plan doesn’t mean going without a treat especially when your following a well-balanced diet and training plan for this year’s Hope & Dream 10mile and 10K on April 8.

With only four weeks left to go to race day, the fitness and healthy eating should be well on track. Here are some nutritional principles to keep in mind as race day approaches: Start adding more complex carbohydrates to your diet

Complex carbohydrates, found in all plant-based foods, take longer for the body to digest than simple ones and are available as stored energy for use when needed. Whole-grain bread, whole wheat pasta, brown rice, and vegetables are good sources of complex carbohydrates. Eat good quality protein especially after your training

Protein will build and repair the muscles after your training and will help you avoid injury, Good sources include lean red meat, fish, chicken, turkey, eggs, beans. Have healthy fats in the diet

Fat also provides energy but choose only the good sources as in avocados, fish, nuts, seeds and olive oils. Plenty of fruit and vegetables, for your vitamins and minerals

Vitamins do not provide energy but they are crucial for turning food into energy so eat plenty of different coloured fruit and vegetables everyday Drink lots of water

Being even slightly dehydrated can leave you feeling sluggish, so make sure you’re getting plenty of fluids. There’s no need to worry about exact measurements, but it’s a good idea to keep a water bottle with you during the day so you can drink frequently. During long training runs, you should drink water every 20-30 minutes or more often as needed Timing of meals around running is very important

It’s not just what you eat that’s important; it’s also when you eat it. Eating too close to a training session or allowing too long a gap between your last meal and your workout will result in impaired performances.

Similarly, not refuelling after your run will result in slower recovery and subsequent reduced performances. Experiment with the gap between eating and running as everyone is different so what works for one doesn’t always work for another. After refuelling with a glucose drink following your training session, eat a more substantial meal containing both complex carbohydrate and protein (for repair) ideally within 1 to 2 hours of finishing.

This way you will optimise your recovery in readiness for your next session. Many of us fail to do this and indeed will often avoid an evening meal after a session feeling it is too late. However, runners always need to refuel properly after a session no matter how late in the day this might be.

For anyone interested in joining a beginners group to help on their journey from 0 to 10k, I am already involved in two beginner groups, New Year’s Resolution 2.5k in Enniscorthy running track Monday 7pm to 8pm and Thursday 8pm to 9pm and also Fit-Nutz in Shelmaliers Gaa grounds in Castlebridge every Tuesday 7.30pm to 8.30pm and Fridays at 7pm to 8pm. I will be there myself on all of the above nights or you can contact Mag 087-6366905 for New Year’s Resolution 2.5k or Darren 086-8563872 for Fit-Nutz