Eating tips

[Sanyalife]

Hi everyone, I plan to start the challenge next week. I don't want to lose weight as such but wondered if anyone has any tips or meal advice to compliment the running? I want to generally just get fitter and healthier. Thanks in advance!

[Thecko Graduate]

Ignore my previous reply, I hadn't read your post properly 😂 Running in itself won't make you lose vast amounts of weight so you're probably going to be ok, just make sure to get some carbs down you shortly after a run so your muscles can replenish the glycogen in them. Nothing too extreme, just 1 or 2 slices of wholemeal bread ought to do it.

[DiscoRunner Graduate]

As you’re not running that far you don’t really have to do too much in the way of specific nutrition for c25k. The app recommends a piece of fruit like a banana after, but this is in the early stages. I’ve mostly run before breakfast - and then had a healthy one after - plain live yogurt, nuts, seeds and a piece of fruit. If you’ve had a meal wait 2 to 3 hours before running, and an hour after a snack. If you try and eat a healthy balanced diet - lots of variety in your fruit and veg choices - cut down on the sugar, you should be fine. During the course, and after graduation, your body is building muscle, bone cells, blood capillaries etc to aid your running - so feed your body a wide range of nutrients to do this work. And avoid rewarding yourself for the runs - as the calorie burn is not that huge! You will tone and will lose some inches though!

[damienair Graduate]

The sessions are quite short and you really don’t burn off too many calories in a C25K session until the end. Even then you don’t really burn too many off. Yesterday I did a 5K Parkrun in a fast pace for me and I only burnt off 450 calories. So really in order to lose weight on this plan you would have to be on a low calorie diet as well.

If you are already at a healthy weight and don’t want to lose any more weight, don’t worry. Just eat as you are now. But the health benefits are huge overall and the challenge is amazing. Enjoy.

[Jell6 Graduate]

For this programme hydration is more important.

I never eat or drink anything at all before I run (I run early in the morning), but I do ensure that I am well hydrated, I really push myself to drink more the day before I run.

Believe it or not, this does not come naturally to me, maybe years of working 12-13 hour shifts, I don't often experience feeling thirsty.

But it will make a difference to how you feel when you run.

Good luck, and enjoy the benefits 😊🤩

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes basic advice on diet. Basically a good varied diet is adequate for C25K.

Enjoy your journey.