Nutrition: how to fuel your training

Nutrition. It’s an important part of everyday life – fuelling our bodies in the right way to enable us to thrive is something we do naturally. Maybe not always in the right way. But when training brings additional demands and stress, it’s essential that we pay closer attention to our needs.

For endurance athletes, carbohydrates are key. They are converted into a fuel source called glycogen which is stored in your liver and muscles and is essential for generating muscle contraction. Marathon runners often refer to glycogen loss as ‘hitting the wall’ – this is when all the energy stored has been burned up and your muscles simply stop working.

On a less active day, carbohydrates should make up around 40-50% of your intake. On training days, you should expect to see these numbers skew towards 70% carbs. Here’s our lowdown on how to fuel those long runs effectively: