Eat To Fuel Your Run

Eat To Fuel Your Run

I’m by no means a runner. I wish I was, but no matter how hard I try to get into it I always end up going back to my regular exercise routine: going on long walks, yoga and going to classes at the gym. So for this post, I’ve asked my good friend, runner and founder of, Sadie Reid to share her tips on how to fuel your run!

“I always run for me. It makes me feel unstoppable, powerful and in control.”

I have loved running for a long time. Nothing stands in my way when I have a date with my trainers. Being nicknamed ‘clodhopper’ during an athletics practice at school didn’t deter me, neither did losing nearly every single race I ever entered, and I wasn’t remotely put off running when I tripped up on a paving stone and landed on my hands and knees in front of a group of boys outside the music building. The thing was, I didn’t run to be thin, or to impress people or to win races (evidently). I always run for me. It makes me feel unstoppable, powerful and in control. But even though I’m not in it for the competition I still like to run to the best of my ability every time I lace up. It wasn’t really until I ran my first marathon that I started looking into the nutrition side of things to help me be the best I can be. And now, I know all the tricks of the treadmill, and I can’t wait to share them with you…

THE NIGHT BEFORE: Mighty meal of Salmon, Sweet Potato and Kale

Salmon trumps most other fish in the nutrition department. Not only is it a great source of high-quality protein, it also has one of the best food sources of the essential omega-3s! Sweet potatoes are a great source of vitamin C, potassium, iron and even manganese – all of which will have an impact on your performance if you are low on them. As for kale, king of leafy greens, member of the cabbage family, not only is it so packed full of antioxidants your body will literally buzz with glee, but it also has amazing anti-inflammatory effects too – essential for recovery.

IN THE MORNING: Be Better with Peanut Butter

Before a long or endurance run I get up early so that I have enough time to eat a peanut butter and banana sandwich (on gluten free bread) and digest it.  Full of fat, protein and fibre, peanut butter is perfect for giving you a slow and steady release of energy as you run (a 2 tablespoon of peanut butter gives you an amazing 8 grams of protein. It also keeps you feeling fuller for longer than something that might be more quick release in energy helping to sustain you for longer periods of time.  For something even better – why not make Madeleine’s Raw Peanut Butter Cookies – runners fuel never looked so good.

STRAIGHT BEFORE: Go Bananas for Bananas

With an extremely high potassium content, bananas make excellent fuel for pavement pounding as when we sweat we lose a lot of potassium. Blend it up in a smoothie or just munch on the go – their natural wrapper makes them ideal for eating on the hoof.

DURING YOUR RUN: Water is liquid gold

Water is (obviously) essential for keeping yourself hydrated. Even if it is a cold day, don’t underestimate the amount of water you need to keep you feeling your best whilst running. But instead of glugging back a whole bottle of water in one, throughout the race take lots of sips often.

Check out some more awesome fitness tips and tricks, and their awesome range of activewear over on

How do you fuel your run? Let Sadie and I know by tweeting us @hipandhealthyuk and @madeleine_shaw_

Follow me on Instagram @madeleine_shaw_


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