Running Tips to Optimise Performance

Fuelling Your Body in the Right way-

Whether you’re gearing up for a casual jog or an intense training session, your pre-run routine sets the tone for how you’ll perform. The secret? A well-fuelled body and proper hydration. Let’s dive into why they matter and how to get it right.

Why Fuel Matters?

Running demands energy, and carbohydrates are your body’s primary fuel source. Eating the right foods before a run ensures your muscles have the glycogen(Stored form of glucose in the muscles) they need to perform at their peak. A pre-run meal or snack can help you avoid mid-run fatigue and keep your pace strong.

Hydration: The Unsung Hero

Hydration isn’t just about avoiding thirst—it directly impacts your endurance, focus, and ability to recover. Even slight dehydration can lead to sluggishness, muscle cramps, or worse outcomes. Drinking enough water throughout the day and a small amount 30 minutes before your run can make a huge difference.

Pre-Run Nutrition and hydration Tips

1. Go for carbohydrates(Carbs): Consume a meal rich in easily digestible carbs 2–4 hours prior to your run (e.g., oatmeal with banana, toast with jam).For shorter runs, a small snack 30–60 minutes before, like an energy bar or a piece of fruit such as banana works well.
2. Magnesium and Potassium Intake: Include foods rich in magnesium (e.g., nuts, seeds, spinach) and potassium (e.g., bananas, potatoes) in your diet to support muscle function.
3. Stay balanced: For longer runs, include a bit of protein(Supplements are a better and practical option) to sustain energy.
4. Trigger foods: Skip heavy, fatty, or fibre-rich foods that can upset your stomach
5. Warm-Up Hydration: Have few sips of water during your warm-up if your run is intense or in a hot climate. Drink electrolyte rich beverage if you are running long distances.

Cramps

Cramps during or post running can occur due to several reasons mentioned below:

1. Hydration is Key: Dehydration is a major cause of muscle cramps. Start hydrating well before your run—sip water throughout the day rather than gulping it right before heading out. For longer runs, include an electrolyte drink to replenish minerals like sodium and potassium lost through sweat(I use normal ENERZAL OR ELECTRAL no fancy energy drinks so far!)

2. Eat Smart: Fuel your body with foods that help prevent cramps. Bananas, oranges, and nuts are great sources of potassium and magnesium, which are essential for muscle function. A light, carb-rich snack like toast or oats 1–2 hours before your run can also provide the energy your muscles need to perform.

3. Schedule time for warm up: Jumping straight into your run without preparing your muscles can increase the risk of cramps. Spend a few minutes on dynamic stretches and light movements, like walking or lunges, to boost blood flow and loosen up tight muscles.

4. Listen to Your Body: Starting too fast or pushing beyond your limits can strain your muscles and lead to cramps. Gradually ease into your run, maintain a steady pace, and pay attention to how your body feels.

5. Dress for Success: Overheating can contribute to cramps, so wear breathable, weather-appropriate clothing to stay cool and comfortable.

Cramps may seem like an inevitable part of running, but they do not have to be. By hydrating and fuelling with the right food, along with warm up routine, you can stay ahead of the pain and focus on achieving your running goals.

Post run Tips to maximise recovery and aid muscle repair:

1. Rehydrate Immediately: Replace lost fluids by drinking water or an electrolyte solution (especially if you’ve sweated a lot).

2. Refuel with Carbs and Protein: Consume a snack or meal with a protein and a carb combo within 30 minutes after your run(Indian breakfast such as Idli , upma or poha with a fruit and a glass of milk, egg or protein shake can be equally nutritious if eaten in moderation!)

3. Electrolytes Are Key: Replenish electrolytes with options like coconut water, electrolyte drinks, or snacks like salted nuts or orange with salt sprinkled.

4. Stretch and Cool Down: Incorporate light stretching or yoga to help muscles relax and prevent tightness.

5. Magnesium-Rich Foods for Recovery: Post-run meals can include magnesium-rich foods like banana, nuts and dark chocolate to further prevent cramping.

So, the next time you lace up your shoes, remember: it's not just about how hard you run, but how well you prepare.

Fuel right, hydrate well, and run your best! ??

What’s your go-to pre and post-run snack or hydration hack? Share your tips in the comments!