Eating to run: five top tips from Body & Soul’s nutritionist

Posted on: 3rd July 2017

As you may have clocked from the references to running on our social media feeds of late, we have hand-picked a team of 20 intrepid runners to compete on behalf of Body & Soul in the British 10K next Sunday, 9th July.

Bryony Afferson, Body & Soul’s resident nutritionist, has come up with five top tips for what our runners should be eating between now and then to ensure they’re on peak physical form. But don’t worry – there’s plenty in here for non-runners who simply want to give their bodies the gift of a healthy and nutritious week.

If you would like to sponsor the team and help us to continue supporting people who have experienced childhood adversity, please give what you can via our sponsorship page.


Five top tips for diet in the days before a running race:

  • Keep well hydrated in the week coming up to the race. Aim for 1.5-2 litres per day – this will help you sustain your energy on race day. Avoid drinking lots of water just before the race though – this will give you a heavy tummy and could make you need the loo during the run. Have a glass on waking and then drink water after the race to rehydrate.
  • What to eat the day before? Aim for complex carbs and quality protein. Lunch could be fish cakes, salad and sweet potato wedges; dinner – grilled chicken breast, 3 tablespoons of brown rice and mixed leaf salad. Have an afternoon snack of chopped orange and almonds, or a couple of handfuls of trail mix (dried fruit and nuts). Avoid high sugary foods in this time.




  • On race day, have your breakfast 90 minutes before the race. Don’t eat anything just before otherwise you’ll have a heavy stomach or stitch. An easy breakfast could be a smoothie (say 1 handful of raspberries, 1 banana, a handful of almonds, 2 tablespoons of yoghurt, and water to blend. Or you could have a couple of poached eggs on a piece of brown toast. Don’t overeat as you want to be light for the run.
  • Make an extra smoothie to take with you so that you have a post-run snack on hand!
  • Pace yourself throughout the race and if you like, when you see the sign for the last kilometre go for it as fast as you can – this creates a burst of endorphins that will make you end on an extra high!


Good luck!


If you would like to get in touch with Bryony, you can contact her through her website.

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