How to nail foundational nutrition for your easy short runs and for overall great health and well-being! Get this RIGHT and it’ll help you feel energetic and strong, get it WRONG and you may experience fatigue, poor recovery and be prone to injury. Listen today if you are beginner runner or if you are a beginner to nutrition for running.

We are sharing some of the typical questions and the dilemmas that beginner runners face and will also give some foodie suggestions for meal plans too. We’ll be outlining some key nutrition advice and tips for easy short training runs.

SHOW NOTES

(3:56)

Who is a beginner runner?

They may be totally new to running or perhaps they’re building up to their first 5k or 10k race. This level of nutrition plan is great for any runner doing shorter duration runs of under 90 minutes. Every beginner runner has a different entry level when it comes to fitness, body composition, confidence and how they eat every day. Their goals for running, health, body composition and nutrition will vary too.

(04:48)

The KEY Nutrition Principles a beginner runner or a beginner to nutrition for running should consider:

· Choose quality nutrient dense food and ingredients

· Use our easy training athlete plate

· Eating 3 meals a day at regular intervals and avoid grazing on snacks

· Eating a rainbow of colourful of non-root starchy vegetables at each meal

· Following this approach 80% of the week makes it a sustainable plan

Download Athletes Easy Training Plate Graphic

(07:22)

The 2 Nutrition and fuelling mistakes that beginner runners make:

· Under Eating

· Over Eating

Most people will unintentionally under eat … but if they do that over a period of time, they may experience fatigue, lack of energy during a run, poor recovery and also there is a potential for muscle loss.

Those who overeat may think they need extra food to fuel short distance running, when they don’t need to. A healthy everyday food plan is usually enough to sustain short distance easy running. T

They may also be eating extra as they feel hungrier, this may be a result of their body adapting to their new exercise routine.

If you eat more than your body requires you may gain weight or if one of your running goals is to lose or maintain weight this may not be achievable.

(12:13) Typical Questions from Beginner Runners

What do I need to eat when I go on a short easy run?

As a beginner runner you will be running short easy distances. So normal healthy every day eating will be sufficient to sustain easy distance running. A supportive habit to develop is to eat 1-2 hours before you run, you’ll be adequately fuelled and that timing will give your digestive system time to work so you’re not running on a full stomach. It is important that you follow a healthy food plan as we’ve described earlier.

(13:54)

Is fasted state running good for weight loss?

Fasted state running means running early in the...