Week 3 Maintaining10K

Fueling Your Runs

As we enter Week 3 of our Maintenance Program, we’ll shift our focus to nutrition and how it impacts your running performance. Proper fueling before and after workouts can make a significant difference in your energy levels and recovery. We’ll cover the basics of pre-run and post-run nutrition, discussing what to eat to support your training goals. If you’re wanting to optimize your performance or even just maintain that 10K distance, understanding the role of nutrition in running is crucial. Get ready to fuel your runs and enhance your overall fitness!

Happy running!
Janette Shearer
Online Communications Manager & Interim InTraining Coordinator


Importance of nutrition for maintaining energy during training.

The following article may seem like it’s aimed more for the intense “athlete’s” but the lessons apply to all of us really so have a read and take from it what you will.

How Food Becomes Energy for Exercise

Before developing your plan, it’s helpful to understand how the foods we eat can help fuel your muscles, and also how they can help keep us exercising for hours on end without fatiguing. These foods fall into three general categories: carbohydrates, fats, and protein. Continue reading…


Guidelines for pre-run and post-run nutrition.

Suggestions for pre-workout fuel:

  • A peanut butter and banana or PBJ sandwich
  • Greek yogurt with berries
  • Oatmeal with low-fat milk and fruit
  • Apple and peanut or almond butter
  • Handful of nuts and raisins (two parts raisins: one part nuts)

Post-workout meals include:

  • Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit)
  • Low-fat chocolate milk
  • Turkey on a whole-grain wrap with veggies
  • Low-fat yogurt with berries

Nutrient-dense foods to support recovery and performance.

What is nutrient density?

Density is ‘a measurement that compares the amount of matter [nutrients] an object has in relation to its volume (calories)’.

Nutrients are the essential building blocks of life. They provide us with energy, repair tissue, boost our immune system and support body function. Carbs, fats and proteins are nutrients, but this term often refers to vitamins, minerals, complex carbs, lean protein and essential fatty acids – every food we’ve ever been told is good for us!

Thus, nutrient density refers to the amount of nutrients you consume given the number of calories that food contains. Nutrient dense foods provide a lot of goodness for fewer calories, compared to nutrient-poor foods which contain more calories. Continue reading…


Click the image below to see some recipes from Coach’s Kitchen


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