People + Race


Getting your nutrition right is an essential (and often overlooked) aspect of training. Fuelling your body efficiently is not just about maximising speed and building endurance; it’s about feeding your muscles the energy they need to reduce the risk of injury and aid post-run recovery too. We asked our experienced staff what running recipes fire-up their brains and bodies for training and racing:

1. Juicing

Joanna, Runners Need Brighton: “Juicing is always a winner. My favourite combo is definitely apple, carrot, beetroot and ginger. Liquid health! I also eat curly kale with everything.”


Recipe: Blend spinach, curly kale, cucumber, celery, apple and lemon for the ultimate green vegetable juice. This recipe is ideal for runners, especially if you’re training long-distance – the magnesium and iron help boost energy while anti-inflammatory properties help aid recovery after hard miles on the road, track or trail.

Veggie + Healthy + Smoothie
Protein + Carbs + Before a run + Yummy

2. Chicken Pesto Pasta

Tim, Runners Need Strype Street: “Dice the chicken up into chunks and fry without oil. Add the green pesto sauce with a bit of cheese and stir into freshly cooked pasta. It’s yummy and full of carbs and protein.”


Will, Runners Need Birmingham: “Fry chicken drumsticks until cooked, then boil them vigorously in Diet Coke for 8-10 minutes. Once boiled down, add chopped tomatoes and fresh coriander. Serve with rice. Delicious!”

3. Halloumi & Veg Salad

Alicia, Runners Need Head Office: “This is an amazing recipe which is quick and easy to rustle up. Boil potatoes and greens until cooked, then drain and set aside. Mix olive oil, vinaigrette, capers, mint, dill, olives and cherry tomatoes with the potatoes and greens in a bowl. Finally, fry the halloumi before adding it to your salad.”

4. Barley, Lentils and Chicken Soup

Adam, Runners Need Moorgate: “If I’ve got time, I love making soups with barley, lentils and either chicken or carrots. It’s always a good idea to have some soup in the fridge that you can heat up easily when you get back from a run. For breakfast, I recommend morning porridge with golden syrup, blueberries, sunflower seeds and banana slices.”

Protein + Carbs + Before a run + Yummy

5. Chilli Prawn Pasta

Allie, Runners Need Port Solent: “I always have a big pasta dish the night before a race or a long run. At home, we often try something different because pasta can get boring! My favourite is chilli prawn pasta with sundried tomatoes and puree, garlic, rocket, basil and lemon.

“I also try to eat a good breakfast a few hours before a run – porridge always works, but if you’re pressed for time have a banana and a cup of tea instead.”

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