We’ve all been there: you eat a heavy meal an hour before a speed session and immediately regret it. Or you finish a long run and feel dizzy because you didn't fuel properly. Here is a simple guide to eating for club runs.

Pre-Run (The 2-Hour Rule):

For a standard club run, keep it light. A banana or a slice of toast with peanut butter is usually enough. If you are doing a long run (90+ minutes), you need carbs.

During the Run:

For anything under an hour, water is fine. For long runs, practice taking gels or chews. We provide water and free snacks.

Post-Run (The 30-Minute Window):

This is critical. You need protein to repair muscles and carbs to replenish glycogen. Chocolate milk is a classic club favorite, but a proper meal is better.

Hydration:

Don't wait until you're thirsty. Drink water throughout the day before an evening club run.

We are hosting a "Nutrition 101" workshop after the Sunday long run next week. Bring your questions and your appetite!