A Practical Guide to Fuel, Performance and Recovery Support for Runners

(with recommendations on products & supplements to help!)

In partnership with Healthspan

 

It’s marathon season. The time of year when the sun comes out, you drive past someone jogging on the coast, see someone get a PB on Stories or watch the London Marathon on the TV and think, “I fancy a bit of that.” It’s not just us, is it?!

If you’re already a runner, it may make you want to either lock in on your training and step it up, or ensure that you run well for the entire upcoming season of good weather. And whether you are about to take on the Sure Guernsey Marathon on 19th April or have been looking to take your training more seriously, it is important to make sure you are supporting your body well.

We aren't here to overcomplicate this, so here are some simple tips to reduce fatigue, perform and recover better, alongside supplement recommendations from our friends at Healthspan for an extra helping hand. (p.s. A lot of these products were developed as part of the Healthspan Elite range alongside the All Blacks’ nutrition team & players so you are getting world class expert-backed science and advice right here on island!)

It’s also not just about supporting your body, but your mind as well ,so we’ve also included some simple mindset shifts and affirmations that can make your routine feel more sustainable and enjoyable both in the moment and over time.

Healthspan are actually one of the sponsors of the Guernsey Marathon next week and to celebrate, will have 26% off all month at their St Peter Port store, so make sure you head into town to get the best deal.

There are three key stages to focus on for better running: Before, During & After.

Or if we want to get technical: Fuel, Performance & Recovery.

Let's dive on into them.

 

How to Fuel Your Body For A Big Workout Like A Marathon

You have to prepare your body well to put it through something as enduring as a marathon. This is why proper training is required, as well as adequate rest time leading up to the race. A proper training programme will include all of this for you. On the day, make sure you are warmed up by getting your heart rate up a little bit with some dynamic stretching. It's also important to fuel your body. The best way to do this is with a good carb-laden meal the day before (pasta is a winner) and a simple breakfast like a bagel with peanut butter and banana. At least, those were Stef’s go-to options back in her running days. “I still vividly remember the pile of pasta I ate in Prague the night before my marathon in 2016!”.

Wellbeing Tip: Focus on how you feel. Pause to check in with yourself, take a deep breath and set an intention before you begin. Just taking a moment to do this can change your whole energy and help you to lead with calm.

Affirmations To Try: “I’m showing up for myself today.” “I can go at my own pace.” “This is time for me.” 

Recommended products to help your training and pre-race fuelling:

Beta Alanine - "Beta−alanine is a naturally occurring, non−essential amino acid that plays a vital role in the production of carnosine, which is stored in your skeletal muscles. It’s a popular product for high−intensity and endurance athletes and is considered an excellent addition to any pre−workout routine."

Creatine - "Creatine plays a vital role in energy production during short, intense bursts of activity such as sprinting, weightlifting, or jumping. By boosting the energy available to your muscles and stepping in when reserves are low, creatine helps to improve performance, support muscle growth, and speed up recovery."

Opti-Turmeric® - "Opti-Turmeric® is ideal if you lead an active lifestyle, have age-related joint concerns, or simply want to counter the effects of everyday wear and tear. With its advanced absorption formula, it's also perfect for people who want a fast-acting and effective alternative to standard turmeric supplements."

Get 26% off all month at the Healthspan store in St Peter Port in April to celebrate. Just shop in store to claim the discount.

 

How to Keep Your Body Fuelled To Optimise Performance

The biggest factor at this stage is the work you’ve already done, so ultimately it’s mindset that will make or break it for you here. Stay calm, pace yourself and focus on maintaining the calm (unlike Stef who at the 24mile mark of her marathon burst into tears and promptly decided giving up was the only option… don’t worry, she recovered quickly and actually really wants to run another one day.) Staying hydrated is key. Sip as much as possible along the way at various water stations. You also need to keep your body fuelled with simple carbs and electrolytes, because when glycogen stores become depleted, fatigue sets in and performance can decline. Nothing too heavy - and nothing that requires a lot of chewing that will affect your ability to breathe. Sweets & gels generally do well here.

Wellbeing Tip: Try to stay present in your movement. Pay attention to your breath, your surroundings, the rhythm of your feet on the ground, as opposed to focusing on pace or distance. This will help to ground you and prevent you succumbing to comparison or overwhelm.

Affirmations To Try: “One step at a time.” “I am strong and capable.” “I don’t need to rush this.” 

Here are some expert product recommendations:

Carb Fuel - "A new product! Carb Fuel offers you 80g carbohydrates for recovery through glycogen repair, plus added electrolytes for optimal hydration during competition and training."

Electrolytes - "Electrolytes are important minerals and nutrients such as sodium, magnesium, potassium and calcium that play a vital role in hydration. Activ Hydrate has been developed to help replenish electrolytes lost through sweat as well as aid in hydration."

Energy Gels - "Energy gels are compact, easy-to-digest sachets that provide a quick source of carbohydrates to support performance during prolonged or intense activity."

 

How to Recover Well After A Big Workout Like A Marathon

Now's the time for a big pat on the back and some very intentional resting. Recovery time is very important. Stretch, foam roll, get a massage, refuel with a big high-protein, high-carb meal and lots of hydration, try some hot/cold therapy (our sea and local saunas can help with that). Also, rather importantly, keep moving a little bit. As tempting as it is to take a well deserved lie down on the couch, keeping your body moving slightly in the coming days will help recovery. And prevent you from getting stiff.

Wellbeing Tip: Shift your focus to how you can support your body now. Don't rush back into normal training or routine. Allow yourself to rest. Recognise that recovery is a necessity. 

Affirmations To Try: “My body deserves care and recovery.” “I’ve done enough today.” “Rest is part of the process.” 

Recommended products to help you out:

Whey Protein - "Elite All Blacks Ultimate Whey Protein provides a premium blend of whey concentrate and isolate, giving you the essential support your body needs. Each serving provides a high level of protein (24 g) and 5.7 g BCAAs (Branched Chain Amino Acids). Actazin® has also been included, a protease enzyme sourced from New Zealand kiwi fruit which breaks down protein into smaller peptides for better absorption in the body". (Plant based options also available if you are vegan or struggle to digest whey.)

Performance Cherry Sachets - It was trending on TikTok as part of the sleepy girl mocktail and now you can grab a sachet of natural recovery with Performance Cherry in Town. Take it before bed.

Magnesium Glycinate - "Magnesium contributes to normal muscle function and electrolyte balance, making it ideal for those with busy, active lives. It also plays a role in normal energy-yielding metabolism, helping to reduce feelings of tiredness. Magnesium also contributes to normal psychological function and the normal functioning of the nervous system." Best taken before bedtime as it aids relaxation by supporting the nervous system and contributes to muscle & electrolyte balance (i.e no more leg cramps!) 

 

Whenever you take on a physical challenge like a marathon, or even when just upping your exercise routine, it's so important to support your body with the correct training, care & rest. If you do choose to add supplements into your routine, then don't forget to pop into the Healthspan store in town for 26% off in April to celebrate marathon month. If you aren't sure what exactly you need, you can always ask the experienced staff who are always on hand to help.

And good luck to those running the marathon this month!

Disclaimer: We don’t recommend eating or taking anything on race day that you haven’t taken as part of your training. This is not intended as medical or professional training advice. Please consult a doctor, nutritionist or your trainer for what works for you.

Imagery: Healthspan, Unsplash+ & Guernsey Marathon.

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