Inspired by marathon season, or wanting to keep up your running habits over the summer? Heading out on runs when it’s warmer can feel a lot harder than it was earlier in the year – but don’t let that put you off or make you think you’re not fit enough. With the right preparation, fuelling and hydration, you don’t have to struggle through it. This guide will let you know exactly what you should eat before a summer run – as well as tips on during and after the run too. Helping to make summer runs actually enjoyable.
Why is summer running so different?
When it comes to your physical fitness, the season has no effect at all. However, the extra heat in summer leads to more sweat, meaning you’re losing more fluid and sodium during the course of your run. Because of this, you’ll feel fatigued faster, and it will make the run seem a lot harder than it actually is.
When the weather is cooler, you can get away with poor fuelling. But on a warm summer (and we’ll be hoping for plenty of them), any gaps will be felt almost immediately. So how do you make sure you’re prepared?
Before your run: set yourself up for success
The time before your run is one of the most important for making the run itself enjoyable. Most people get this wrong, skipping preparation in favour of electrolytes and snacks when out on the route – but without the proper prep, even these won’t help.
What to eat before a run
What matters most is getting plenty of carbs, fluids and electrolytes for energy and hydration, while ensuring everything is easily digestible. Having heavy food sitting in your stomach is a surefire shortcut to a bad run.
We recommend something along these lines, depending on how much time you have:
If you have 2-3 hours before your run…
- Oats and fruit
- Toast and eggs
- Rice and chicken
If you have 30-60 minutes before your run…
- Banana
- Toast with honey
- Small smoothie
These foods will give you energy without causing a crash, sending you on your way with a lasting spring in your step.
What to drink before a run
Hydration is key when running in the summer – and it doesn’t start when you set off. You should be drinking water consistently in the lead up to your run, not all at once just before it. If it’s very hot, or you’re prone to sweating a lot, electrolytes are very helpful – though when you’re at rest, water should be plenty for hydration.
The main thing to remember is that you should start your run properly fuelled and hydrated – fixing it halfway through makes it that much harder.
During your run: small and steady
Hydrated and fuelled up? You’re ready to run. Once you’re out and about, you don’t want to be carrying tons of food and drinks with you. But the good news is, you don’t have to. Some runs don’t even call for extra fuel, and simple, small snacks are usually enough for longer ones.
What to eat during a run
A running snack stash isn’t one-size-fits-all. It depends on the length of your run and the energy you’ll spend. Here’s the general rule:
Running for under 60 minutes?
Water is usually enough (and if it’s really short, you might not need it at all), and you’ll be fine with no extra fuel – so no need to carry a heavy snack bag.
Running for more than 60 minutes?
Longer runs sometimes call for carbs, but these don’t have to be burdensome. Gels, chews, and sports drinks have all been designed to run with you, and bananas also work a treat. Pop whichever in your pocket/bag before you head out, and if you start feeling weak, take time to refuel.
What to drink during a run
Sipping water regularly is the best way to stay hydrated while running. Small, frequent sips will keep you going without feeling heavy on your stomach. If it’s hot and you’re sweating a lot, electrolytes can be introduced: sip on them steadily throughout your run to replenish the sodium you’re losing through sweat.
Basically, the longer and hotter your run, the more you need fuel and support. Ensuring you’re giving your body what it needs will keep your runs manageable, even in the heat.
After your run: support your recovery
You went, you ran, you conquered: now it’s time to recover. Choosing the right food and drink once your back will help your body reset and start reaping all the benefits of the exercise. Let’s run (…sorry) through it.
What to eat after a run
During your summer run, you probably lost fluids, spent energy, and tired out your muscles. So, to replenish and repair these things, you need plenty of fluids, carbs and protein. Some easy recovery options include:
- Smoothie with protein and carbs
- Yoghurt, granola and fruit
- Protein, carbs and veg
What to drink after a run
You might be thirsty as soon as you get back, but try not to chug a large amount of water at once. Instead, to properly rehydrate, drink steadily over the couple of hours after your run. If you were on a particularly long run or sweated more than usual, throw in an electrolyte powder for some extra help (though if you’ve already had a couple during your run, it’s best to stick to water – electrolyte imbalances work both ways).
Finally, don’t wait around until you feel rough after a run. Recovery starts straight away, so help yourself out by preparing an easy snack and crisp glass of water for when you get back.
The most common summer running mistakes
We know running in the summer is harder than usual, but it doesn’t have to be a torturous time. When people have bad experiences, it’s typically because of one of the following:
- They started the run dehydrated
- They skipped carbs the meal/snack before
- They didn’t use electrolytes on a hot day
- They waited too long to eat afterwards
- They ate slow-digesting foods just before the run
If you avoid these mistakes and fuel yourself properly, you’ll give yourself a great shot at an even greater run.
Sweet summer runnin’
While the summer season makes running a little more demanding, giving your body the right fuel before, during and after runs will help you adjust to it. If it’s feeling harder than it should, take a look at what you’re eating and drinking, and fill in any gaps. It’ll help you feel less fatigued, prouder of your performance, and – most importantly – excited to head out on the next one.
Need some grab-and-go solutions to make things easier? Our hydration drinks, protein shakes and easy meals are great running fuel.
