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Definition:The process of providing the food necessary for health and growth

Nutrition is a key feature in successful running. Nutrition is important to support training sessions, both to fuel them and to aid repair afterward. Nutrition can also be crucial in race performance.


Most of us are aware of the key macronutrients: Carbohydrates, Proteins and Fats. These together with a variety of Vitamins and Minerals and adequate water intake are crucial to good running health.

Carbohydrate is our main source of energy when running. It is also the easiest source of energy for our body to use.

Protein is crucial in muscle growth and repair. It is therefore important to eat regular protein to help fix any damage to our muscles caused by training.

Fat is crucial in the function of many vitamins, it helps our immunity, it supports our ligaments and tendons, and is a secondary energy source to carbohydrate. Each of these nutrients, consumed at the right time is key to running success.

Vitamins and minerals

Vitamins and minerals provide extra support for our immune system as well as being necessary for many systems within the body, for example regulating the heartbeat, fighting off disease, helping blood to clot. We achieve adequate vitamin and mineral intake by a varied and balanced diet, and look to supplementation only when it has been prescribed by a medical professional.

We may, however, use ergogenic aids during our training sessions and racing. For the most part, a training session lasting less than an hour doesn’t need these products. Understanding when these products are needed and in what amounts is something I Run Success can help you with.

Check out our Resources on Nutrition, or try one of our coaching packages.

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