How Nutrition Has Fuelled My Half Marathon Training Journey

Great North Run

When I committed to running the Great North Run, I knew it would be a tough challenge. Now, with just three weeks left until race day, I’m nine weeks into a demanding training program that has tested me both physically and mentally. One of the most significant factors that has enabled me to train consistently and effectively is my focus on nutrition. The right diet has not only fuelled my runs but also preserved my muscle mass and overall health.

The Power of High Protein and Clean Carbs

From the beginning, I understood that my diet would be a key factor in my training success. With five runs a week: including a long run, speed work, and a mix of easy and steady sessions—I needed to fuel my body properly. My approach centred around high-protein meals and clean carbohydrates.

Clean carbs refer to whole, unprocessed foods that provide sustained energy without the sugar spikes and crashes associated with refined carbs. Foods like sweet potatoes, brown rice, and oats have been staples in my diet, offering steady fuel for my workouts. By cutting out overprocessed foods, which often contain additives, unhealthy fats, and excess sugar, I've noticed improvements in my energy levels, digestion, and overall well-being.

The meals I prepare are simple, quick, and effective. Whether it’s an overnight oats breakfast, a steak and sweet potato lunch, or a turkey mince dinner, each dish takes no more than 30 minutes from start to finish. This makes it easy to stay consistent, even on busy days.

Example Meals and Shopping List

To give you a clearer picture, here’s what my meals typically look like, along with the shopping list that keeps my kitchen stocked:

Example Meals and Shopping list

By focusing on these nutrient-dense foods and avoiding processed options, I've been able to maintain my energy levels and support my recovery, all while saving time in the kitchen.

Understanding My Body’s Needs

A crucial turning point in optimising my nutrition was taking an allergen test with an online company called York Test. The results revealed a high sensitivity to sunflower seeds, which was surprising given how often I used sunflower oil in my cooking. Once I eliminated sunflower oil from my diet, I saw dramatic improvements in my digestion, energy, and overall health. This small adjustment made a big difference in how I felt and performed during training.

Consistency and Tracking Recovery

Consistency in both diet and training has been essential to my success. But beyond nutrition, tracking my recovery and workout intensity has been key to avoiding burnout. I've been using a WHOOP device to monitor how well I recover from each workout, how much effort I should put into my next session, and how my body responds to the training load. Read my post if you’re interested

This data-driven approach has allowed me to tailor my efforts to ensure I'm pushing myself just the right amount without overtraining. By combining the insights from WHOOP with a solid nutritional foundation, I've been able to stay on top of my training and recover effectively.

Celebrating Personal Bests

One of the most rewarding aspects of this journey has been the progress I’ve made. Over the course of my training, I’ve improved my 5K personal best by two minutes, achieving a new PB of 20:50. This achievement is a testament to the power of good nutrition, consistent training, and careful recovery tracking.

The plan I’m following, provided by Coach the Run, focuses on “time on feet” rather than specific paces. This flexible approach has allowed me to push myself when needed while also ensuring adequate recovery. The balance of training intensities, supported by proper nutrition, has been key to my success.

Final Thoughts

Nutrition has been a vital component of my half marathon training journey. By focusing on a high-protein diet and clean carbs, I’ve been able to fuel my runs, maintain my muscle mass, and achieve personal bests. Understanding my body’s needs and staying consistent with my diet has enabled me to train harder, recover faster, and avoid the pitfalls of overtraining.

As race day approaches, I’m confident that my preparation, both in training and nutrition, will help me perform at my best. My experience underscores the power of good nutrition, and I’m eager to see the results when I cross that finish line.