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Top tips for wannabe vegans, racing abroad know-how and how to avoid tripping up on the trails. Plus the lowdown on blister management

Compiled by: Lisa Jackson

Q I did Veganuary and would love to continue eating plant-based food. What are your top tips for going vegan if you’re a former omnivore?

A Moving towards a plant-based diet is an admirable goal – it’s better for your health, it helps the planet and can also enhance performance and recovery.

As a runner, it’s important to make the right plant-based substitutions to ensure you’re getting enough energy, protein and other nutrients to support your running. Start by cutting out meat and fish and then, once you’ve got the hang of it, try going vegan for one day a week or two meals a day. Eventually, you may decide to eat this way every day. Doing it gradually will give your gut microbes time to adjust to the increased fibre intake.

A few simple food swaps make adopting a vegan diet much easier. Replace dairy milk with soya milk or yogurt alternatives – they have equivalent protein and calcium levels – and swap butter for a dairy-free spread. Stock up on healthy and versatile ingredients such as beans, lentils, chickpeas, tofu, tempeh, quinoa, nuts, seeds, peas and nutritional yeast. Adapt your favourite meals by replacing meat in stir-fries, stews and curries with beans, lentils or tofu. Ensure you include at least one source of protein at every meal, aiming for a minimum of 20g to 25g. Examples of post-run meals could include lentil dahl with rice, mixed grain salad with crispy tempeh, black bean and sweet potato curry or a wrap filled with falafel balls and hummus. You’ll find these and more recipes in my book, The Vegan Athlete’s Cookbook.