A good fuelling strategy needs to go hand in hand with your training plan. Sticking to a healthy diet can not only have a dramatic effect on your stamina, recovery and performance, but it can also simply make your training feel easier.
One of the biggest mistakes runners make is not fuelling their bodies properly. Runners really do have unique nutritional requirements, so you will need to eat more than the average person. If you eat too little, or fuel up with sugary snacks instead of well-planned meals, then your body won’t get the fuel and nutrients it needs. Instead of getting stronger and faster, you’ll lose muscle, stamina and speed.
Knowing how much to eat, though, can be quite tricky. You can estimate your calorie requirement using online calculators (such as bbc.co.uk/guides/zy7j2p3), but here’s another quick method. First, multiply your weight in kilograms by 22 to get your resting metabolic rate (the number of calories your body expends maintaining itself at rest). Next multiply by 1.4 (if you are moderately active and run for less than one hour, one to three times a week); 1.5 (if you run for less than one hour, three to five times a week); or 1.7 (if you run for longer than one hour, more than three times a week).
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