Whether you are a seasoned runner gearing up for your fiftieth event or a beginner lacing up for your first 5 km, keeping your body feeling healthy and refuelled is key. Here are our top tips to get race day ready.
- Regular Hydration: Runners of all levels should prioritise hydration before, during, and after runs. Aim for 300 - 500ml of water, 1 - 2 hours pre-run. During your run, replenish fluids every 20 minutes with 125 - 250ml of water for short runs (under an hour), and increase to 250 - 500ml every 30 minutes for longer runs. On race day, prioritise water intake and consider including electrolyte-rich beverages alongside water, to replace salts lost through sweat and prevent cramps and fatigue.
- Pre-run Fuel: Before going on a run, eat a small, easily digestible meal 1-2 hours ahead. This will help to provide your body with energy to start your run. Reach for foods with complex carbohydrates such as wholegrain toast with nut butter and banana or oatmeal with berries. These complex carbohydrates break down gradually, providing sustained energy throughout your run.
- Post-run Reset: Within 30 minutes of finishing your run, consume a meal or snack that includes carbohydrates and protein to help your body recover and rebuild muscle tissue. Aim for a 3:1 ratio of carbohydrates to protein such as Greek yogurt with fruit and granola or a turkey sandwich with wholemeal bread.
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Rest & Stretch: After a run, your body needs time to repair and rebuild. Schedule rest days and low-impact workouts such as walking or yoga on recovery days. Always dedicate 5 - 10 minutes for walking and dynamic stretches after your run to improve circulation and prevent muscle soreness.
- Postbiotics for recovery: The short-chain fatty acid (SCFA) content in postbiotics makes them the ideal runner’s companion. SCFAs can have anti-inflammatory effects and can signal immune cells to reduce the production of inflammatory molecules. At the same time, they help build a healthy gut barrier, preventing harmful substances from leaking into the bloodstream and triggering inflammation. An easy way to incorporate postbiotics into your routine is with a daily serving of P3 Gut Builder. This powerful postbiotic tonic can help to put you on the fast track to better gut health. A game-changer for gut health, postbiotics deliver beneficial metabolites directly to your digestive system, to support gut health and overall wellbeing.
