The 2 biggest errors in runners looking to improve their time, + Keep their Body Composition in check.
Number 2 might surprise you.
The first biggest red flag I see in runners' nutrition,
Regardless of their just starting
first 10k, half-marathon,
or, experienced.
Simply not fuelling correctly.
"A squares bar and a coffee” is just throwing shit at a wall and hope it sticks 🫠.
Undershoot carb requirements, not paying attention to peri workout nutrition, not practicing with any training of their gut before events, no practice carb ups, simply no structure, too much fat pre, too little carb, just plain winging it relying on grit. (Which will only get you so far).
Aim for 1-1.2g/KG BW 60-90 mins pre, and again within 90 mins post (depending on intensity, duration & current goal/set-up).
It will keep the circulation of blood glucose & muscle glycogen high enough to prevent “hitting the wall”.
It will also allow for slower onset of fatigue and control of heart rate, which can mean a delay of heart rate jumping entering into a more “anaerobic state” whereby fatigue can accumulate a lot quicker.
The 2nd, most common, is not mentioned a lot.
Are runners thinking they get a “EAT WHATEVER THE f$*k I WANT” pass when they do their “long run” because they expended a good bit of energy, thinking the sensation of exertion & stats on their strava of calories burned, is a free pass?
Then spend the day tucking into poor-quality nutrition, feeling like shit after, completely blowing their weekly average of calories out of the water, and then trying to compensate by pulling back during the week.
With a small shift to what you eat, quality complex carb sources pre & post with low fat/fiber, high nutrient density & enough overall calorie intake to fuel performance, you can still enjoy the almond croissant, run better, feel less fatigued and not aggressively pull back during the week.
Just because you did a 90 min run, does not mean you deserve a “treat”, you’re not a Labrador 🤝.
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