Nutrition
Daily food and fuelling
Everyday fuel: get the basics before supplements
The base of running nutrition is enough energy, carbohydrate and protein, not a supplement list. Weight management, caffeine and supplements all need individual judgement and evidence limits.
ReadHydration and electrolytes: no universal litre target
Fluid needs depend on duration, intensity, weather, sweating and the individual. Use urine colour, thirst and weight change rather than a fixed litre target; treat heat illness as an emergency.
ReadThe long run: purpose, conditions and recovery limits
The long run practises sustained movement, fuelling and route judgement; it is not a weekly maximum test. Length should follow your base and goal, and should not increase when recovery is poor.
ReadHow to practise fuelling for long runs
Fuelling for long-distance running is not a race-day detail. It is a variable to test, record and adjust in training. This article offers a testing framework, not individual nutrition advice.
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