Everyone knows how important it is to stay hydrated and eat well for function, but it's also critical for running performance, especially for those longer runs! Your body needs nutrients and fluid during exercise for strength and endurance but also for recovery. You need to ensure you maintain the right balance of nutrition and hydration for your training programme or you run the risk of draining your body of vital resources, poor performance and possible failure. This prospect is definitely something every runner wants to avoid so we are sharing some tips with you for keeping the balance right... 

1. Fruit and Vegetables
Make sure you’re getting the right nutrients and vitamins by eating plenty of fruit and veg. They are also a great source of carbohydrates too, so make sure you add berries to your yoghurt or granola!

2. Protein
Food such as eggs, fish, lean meat and beans are a really good source of protein and will help your muscles to recover after your training.

3. Carbohydrates
Eating pasta, bread or fruits are a good low-fat, slow-release energy option to help fuel your runs. It’s also important to eat some carbs within half an hour of your training to help replenish your glycogen stores.

4. Cereal Bars
These can be a good, quick snack option – just make sure they’re not filled full of sugar.

5. Hydrate
Don’t forget to hydrate!! Before, during, and after your run you should ensure you are taking on-board enough water to keep yourself hydrated. Even though it feels cold outside, you will still sweat and lose water during your training so make sure you drink plenty of water.