London Marathon Milestones: Is RUNGER Affecting You?
Is RUNGER an issue for you? Do you even know what it is?
In this, the second episode of five of our London Marathon Milestones series dedicated to food and nutrition to support you as you prepare for the London Marathon on 2nd October, we discuss the concept of RUNGER and give hints and tips on how to prevent it occurring as you move through your training plan and your mileage begins to increase significantly.
You will now be approx. 4 weeks into your training….so only 12-13 weeks until race day!! So, hopefully the Everyday Healthy Nutrition Principles we discussed last time are now embedded and habitual BUT….maybe not!!
So, we will:
Highlighting factors that may have led to some runners struggling to implement a Foundational Everyday Healthy Diet. Factors including:
· Lack of time to shop
· Inability to reduce/remove “treat” foods
· Pressure from Family and friends to eat what they are eating
· Emotional eating
Focussing on ideas of how to “get on track” including:
· Setting personal boundaries
· 80:20 approach to everyday nutrition
· Meal prep
· “On the go” foods
Introducing the concept of RUNGER including the definition:
“….the combination of long distance running and hunger colliding leading to an OVERWHELMING need for food NOW!!”
Discussing “intuitive eating and the use of the “Hunger Scale’ as a tool to help individuals distinguish between true physical hunger and psychological/emotional hunger.
Outlining 5 key points to consider for fuelling long runs:
Then moving on to discuss Point 1: Adequate food for fuelling BEFORE the run
Introducing Point 2: Appropriate fuelling DURING the run
Focussing on Point 3: Eating IMMEDIATELY AFTER the run
Highlighting the importance of Point 4: Fluid intake and hydration
A short message about Point 5: Eating for your shorter runs
The suggestions we make during this episode are for guidance and
advice only, and are not a substitute for medical advice or treatment.
If you have any concerns regarding your health, please contact
your healthcare professional for advice as soon as possible.
Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.
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Aileen and Karen