When it comes to running, there's no shortage of advice on what you should—or shouldn't—eat.
One day it's low carb. The next it's high protein. Then someone tells you to fast before your run, while someone else swears by a bowl of pasta.
So what's the truth?
In this episode of Flying RuNR, we cut through the noise surrounding diets, miracle supplements, and social media nutrition hacks to focus on what really matters: fuelling your body to run well, recover better, and enjoy the sport for the long haul.
Whether you're training for your first 5K, chasing a marathon PB, or simply trying to feel stronger on your weekly runs, this episode is packed with practical nutrition advice for everyday runners.
Because the goal isn't to eat less—it's to fuel smarter.
🏃 In This Episode
🍽️ Fuel vs Diet
Why runners should think about fuelling rather than dieting
Understanding food as energy, not the enemy
Why restrictive diets can affect training and recovery
🍌 Before Your Run
What to eat before different types of runs
Timing your meals and snacks
Foods that provide steady energy without upsetting your stomach
⚡ During the Run
When you need to fuel during longer runs
Gels, sports drinks, bananas, lollies, and other options
Finding what works for your body
🥛 Recovery Nutrition
Why the first hour after a run matters
Replacing energy stores
Protein, carbohydrates, hydration, and recovery
🚫 Nutrition Myths
Magic supplements and miracle products
Fad diets and social media trends
Why there are no shortcuts to better performance
💧 Hydration Matters
Drinking enough before, during, and after your run
Recognising the signs of dehydration
Adjusting your hydration for weather and training intensity
🏁 Everyday Nutrition
Building healthy eating habits around your running
Balancing performance with enjoying food
Making nutrition sustainable rather than restrictive
💬 Flying RuNR Discussion
If you could only recommend one nutrition tip to a new runner, what would it be?
The team shares personal experiences, favourite pre-run meals, recovery rituals, and a few fuelling mistakes they'd rather not repeat.
🎧 Listen Now
Available on Spotify, YouTube, Apple Podcasts, and wherever you get your podcasts.
🏁 Key Takeaway
Forget chasing the latest nutrition trend.
The best diet for runners isn't about cutting foods out—it's about giving your body what it needs to perform, recover, and stay healthy.
Fuel consistently.
Recover well.
Hydrate wisely.
Your body will thank you one kilometre at a time.
👟 Flying RuNR Reminder:
Finish Lines. Not Finish Times
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