Blog article
Fuel your run, feel your best
Fuel your run, feel your best
Whether you're jogging the CommBank 3km, tackling the Specsavers 12km or pushing toward your first Brooks Half Marathon, what you eat can be the difference between feeling strong ... and hitting the wall.
The good news? Fuelling for a fun run doesn't need to be confusing, time-consuming or ‘elite athlete’ level. Think simple meals, everyday ingredients, and a few smart strategies you can test during training - so race day feels smooth, steady and stress free.
Below is a practical Day on a Plate built by CSIRO dietitians Ali Collie and Nicole Pritchard. It shows you exactly where carbs, protein and healthy fats fit, plus how to hydrate, recover and avoid gut drama on the big day.
Fast-action tips for busy runners
- CARBS: Your best mate for energy
- PROTEIN: Your repair crew
- FLUIDS & ELECTROLYTES: Your staying power
Build these into your day early and often to run stronger and recover faster.
Why carbs matter when you're training
Carbohydrates are your body's favourite energy source. Once you eat them, your body stores glucose as glycogen in your muscles and liver - and that's what powers every kilometre you run.
To make the most of that fuel, timing matters. Ideally, aim for a main meal 1-2 hours before a run, or a lighter snack 60-90 minutes beforehand, depending on what suits your schedule and your stomach.
A good pre-run meal or snack should be:
- High in carbs
- Lower in fibre, fat and protein
- Familiar to your stomach (no surprises on race day!)
Simple strategies for gut-friendly running
- Test your pre-run meals during training
- Choose lower-fibre options before big runs
- Avoid rich, heavy foods
- If you're training for 90+ mins, practise using gels, sports drinks or carb snacks now, not on race day
Hydration: Easy rules you can actually follow
Staying hydrated doesn't mean chugging litres before you start. Think small, steady sips.
When it comes to hydration, there’s no one-size-fits-all rule - especially when the weather heats up. Hotter days, higher humidity, and even your own sweat rate can all change how much fluid you need. Some runners lose more through sweat than others, so it’s important to pay attention to your own body and adjust your water (and electrolyte) intake to suit the conditions. Remember, what works for your training buddy might not work for you, so listen to your thirst cues and don’t be afraid to tweak your routine as you go. If you’re ever unsure, or have specific health needs, a chat with your healthcare professional is always a good idea.
Before training/race:
- 250-500 ml water, 1-2 hours beforehand
During:
- Under 60 mins: water is plenty
- 90+ mins: consider sports drink, gels or chews providing 30-60 g carbs per hour
After:
- Aim for 1.5 L for every kilo lost (sweatier runners: electrolyte drinks may help)
RACE DAY TIP: There are drink stations available on the 12km and 21km courses, be sure to check their locations ahead of time so you can plan your hydration strategy. If you prefer more control, consider buying a hydration pack or bottle early and train with it to get comfortable and avoid any surprises or discomfort during your run.
Sip Smart: Water or Hydrolyte?
- Water: Best for short runs and everyday hydration.
- Hydrolyte/electrolyte drinks: Help replace salts lost in sweat during longer or hotter runs, keeping energy and muscle function steady.
