Matt Roberts’ running tips

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By slhaf | August 4, 2010

Celebrity personal trainer and fitness guru Matt Roberts gives us his top nutrition tips and injury prevention advice, essential if you’re training for a 10k or a half marathon

NUTRITION

‘Your body is made up of about 60 per cent water, and when you run you lose a significant portion of this in sweat. Loss of water will affect your overall running performance, so it’s therefore essential that you drink sufficiently to remain hydrated. Losing just five per cent of your hydration will make it almost impossible to complete your run.’
‘Water is the best drink to replace lost fluids, and you should ensure you are drinking enough before and after your run: a minimum of two litres of water a day should be your aim. Sports drinks may also be beneficial after a long run (more than an hour in duration), but avoid other fizzy drinks.’
‘As you increase your running, you need to make sure you adapt your diet. Running will burn off calories and if you are looking to maintain your weight, you may need to increase the amount you’re eating to do this. It’s important you eat a healthy balanced diet that contains carbohydrates, fats, proteins and vitamins and minerals. If you’re deficient in one of these areas your body will not be as strong, which will affect your running. A diet higher in carbohydrates and lower in fat will help provide you with the energy you will need to run.’

During your run

‘A typical body will store enough energy (as glycogen in the muscles) to enable you to keep running for 90 minutes to two hours. After that period you will be depleted of readily accessible energy to fuel the body, which will cause you to gradually slow down and then ultimately stop. Hitting the wall is a common term used by runners to indicate what it feels like to use up all your body’s fuel and it can have dramatic and very negative effects. Your aim is to ensure your body is appropriately fuelled to complete the task ahead.’
‘For runs of less than an hour, water will fuel the body by keeping it hydrated, and the body’s own store of energy will be sufficient so you don’t need to take in extra calories. Once you’re running for longer than an hour you need to start considering introducing drink or food that contains carbohydrates (which is stored in the muscles as glycogen – the fuel our body uses for activity).’
‘The most common and easily digestible option (usually!) is a sports drink. Examples include Lucozade, Powerade or Gatorade. These all contain carbohydrate, electrolytes and of course water, so ideal to keep the body fuelled during a run and if you enter any large scale events such as marathons, these are usually provided at drink stations periodically along the route. However, if you’re out for a long run, carrying a large, often unwieldy bottle of liquid is not to everyone’s liking, so another option is a gel. These are a much more compact option, usually in a squeezy pouch that slips into a pocket or bum-bag. Some gels do, however, need to be taken with water, which means you still have to carry a bottle of water with you. They are also quite sticky and in some cases very sweet, so definitely take some getting used to.’
‘You can get your carbohydrate calories from elsewhere, such as energy bars, jelly babies or even chocolate bars. Try different things to see what works for you. However, the sports specific drinks, gels and bars have been scientifically developed to be easily digestible and to deliver the right level of energy and nutrients quickly (without containing unnecessary stuff such as fat), so should be a better choice than a chocolate bar!’

INJURY PREVENTION

‘Any injury which stops you from training is frustrating; it is unfortunate that some injuries are simply down to bad luck, but others – particularly overuse injuries – can be prevented. The ‘big 5’ running injuries – runner’s knee, plantar fasciitis, Achilles tendonopathy, shin splints and illiotibial band (ITB) syndrome – all fall into the overuse injury category.’
‘There are many variables that can contribute to the development of a running injury. Footwear, training load, training surface, weakness, previous injury and flexibility are some, but by no means all, of the factors to be considered. Prevention is most certainly better than cure and it’s worth spending a little time and effort to ensure you are fully prepared for the task you are about to undertake.’
‘Following a structured training plan will ensure you don’t overload your body and allow sufficient rest periods in between log runs. A complete training programme should also include specific stretching, strengthening and core stability training.
‘During half marathon training, typically it’s around the time runners increase their distance to 10k and beyond that niggles and aches begin to develop. This is usually due to the cumulative effect of muscular tightness that will inevitably develop. Regular sports massage in the lead up to the event will be able to alleviate this, as can the use of foam rollers.’
‘If you’re unlucky enough to sustain an injury, get it assessed by an appropriately qualified expert as soon as possible.’

For more information about personal training with Matt Roberts and other services provided at his London health and fitness centres, visit www.mattroberts.co.uk.