Supercharge your training by eating well

Words: Louise Pyne

If you’ve been bitten by the running bug, you’ll know there are lots of factors woven into becoming an efficient runner. There are physical considerations such as keeping your muscles strong and your bones healthy, but also trying to ensure that you have enough energy to go that extra mile and keeping your mood in check. We’ve thought long and hard about the everyday struggles that runners face and suggest ways that your diet can help you to stay on top of your game so that you can ace your goals.

Bone up on a vit D diet

While running is a weightbearing form of exercise, meaning that over time it helps to strengthen your bones and muscles, the impact of hitting the roads can also result in a higher risk of stress fractures.

By around the age of 30, you’ll have reached peak bone mass, and then bone density starts to slowly reduce by the time you hit 40. By the time you reach 50, the rate of bone loss speeds up considerably so taking appropriate measures will help to offset any negative effects.

Protecting your bones through your diet will help give you the nutrients you need to maintain bone mineral density, so this is a good place to start. “In order to help safeguard bones, I would advise consuming high dairy foods including; yoghurt, milk, cream and cheese, as these are all rich in calcium. It is important to have a diet rich in calcium, but also in vitamin D,” says dietician and founder of Nourish Drinks Jane Clarke (nourishbyjaneclarke.com). Good sources of calcium for vegans are green, leafy veg, soya and pulses.