The Runner's Journal
Practical running nutrition guides covering carbohydrates, race fuelling, hydration, supplements, gut problems and recovery nutrition.
Which supplements help runners? Compare the evidence, doses and risks for caffeine, beetroot juice, creatine, iron, vitamin D, protein and electrolytes. Walk into any sports nutrition shop and it can feel as though running now requires an entire cupboard of powders, capsules and brightly coloured drinks. One product promises more energy. Another claims to prevent […]
Gut training for runners could help you absorb more carbohydrate, experience fewer stomach problems and fuel long-distance races more effectively. But does every runner really need 90–120g of carbohydrate per hour? Learn how gut training for runners works, how many carbs you need per hour and how to practise race-day fuelling without stomach problems. For […]
Creatine for runners may support strength, intervals and finishing speed – but does it improve endurance? Discover seven evidence-based benefits and risks. Creatine for runners has moved from a niche idea to one of the most discussed trends in endurance nutrition. Once associated mainly with bodybuilders, powerlifters and sprinters, it is now appearing in the […]
Carbs for runners are essential for energy, endurance and recovery. Discover how your body processes carbohydrate and exactly how much to eat before, during and after running. Carbohydrates have become unnecessarily controversial. Some runners increase them before every training session. Others avoid them because they believe eating fewer carbs will improve fat burning or help […]
Runner’s stomach can derail your marathon. Discover 10 simple ways to prevent cramps, nausea and urgent toilet stops through smarter race-day fuelling. There are few sights more worrying during a marathon than the queue for a portable toilet. One minute, your pacing feels controlled and your fuelling plan is working. The next, your stomach cramps […]
Iron deficiency can make familiar running paces feel unusually difficult – even before anaemia develops. Here are the symptoms runners should recognise, who is most at risk and when to request a blood test. Iron deficiency in runners can look remarkably similar to heavy training. Your legs feel flat, your usual pace requires more effort […]
Half marathon nutrition sits in an awkward middle ground: the distance is too long to ignore fuelling, but short enough that you do not need to turn race week into a spreadsheet. From your day-before meals and race-morning breakfast to gels, hydration and recovery, here is how to fuel 13.1 miles without overcomplicating it. A […]
Learn how running energy gels work, when to take them and how popular brands compare. Energy gels are a familiar sight at races, but they are also one of the most misunderstood parts of running nutrition. Some runners take a gel before every run. Others avoid them completely after one bad experience. Many follow the […]
Discover carb loading for runners: how it works, who benefits, what to eat and how to increase carbohydrates before a marathon without stomach discomfort. Carb loading for runners involves increasing carbohydrate intake before a long-distance race to maximise the energy stored in the muscles. But it requires more than eating an enormous bowl of pasta […]