If you're looking to up your mileage or beat your PB it's important to fuel your body properly before, during, and after your run to ensure you're running at your best.
We asked Pure Sports Medicine Dietician Linia Patel for her advice on how best to fuel your muscles to keep us running further and for longer.
- Oats porridge with semi-skimmed milk and fruit compote
- Muesli with Greek yogurt
- Toast with peanut butter and banana
Although pre-run foods should be high in carbohydrates avoid any that make you feel full or heavy and in particular, in the 2 to 4 hours before your run avoid the following foods known to cause gastrointestinal distress.
- High fibre foods
- Excessively fatty foods
- Spicy food
- Too much caffeine
- Chocolate milk or milkshake
- Natural yoghurt based smoothie
- Toast with peanut (or almond) butter
- Muesli with Greek yoghurt and mixed berries
A good diet is just as important in training as it is in competition. It's important to ensure that you are eating a healthy, balanced diet so that you efficiently recover from training sessions and reduce the risk of injury.
A good source of anti-inflammatory omega-3s which help soothe post-run aches and pains.
 Lean beef
A great protein food which is also high in iron, a nutrient that marathon runners are often low on.
Wholegrain carbs like whole-wheat pasta, quinoa, barley and wild rice. This is all fundamental for providing energy and recovery.
Combining wholegrain carbs with a lean source of protein (like chicken) before a long run can help increase energy (glycogen) stored in your body’s muscles.