Fuelled Runners Club

19/08/2025

🏃‍♀️ The best races aren’t always won in the first mile.
Starting too fast can burn you out before the finish.

Start at a pace you can sustain, build gradually, and unleash your full potential when it counts.

💡 Why it works:

Conserves energy for later stages

Reduces risk of injury

Builds confidence mid-race

🎯 Whether in training or racing — pacing is power.

💬 Drop a 🏁 if you’ve mastered the art of starting slow and finishing strong!

18/08/2025

Carbs get a bad reputation — but for runners, they’re your best friend on the track 🏃‍♀️💨.

🚫 Myth: “Carbs = Weight Gain”
✅ Truth: Carbs fuel your runs, refill glycogen, and help you recover faster.

👉 Choose smart carbs:
🍚 Rice, 🥔 Potatoes, 🥣 Oats, 🍌 Fruits, 🍞 Whole grains

The key isn’t to cut carbs — it’s to use them strategically for your training & races.

💬 Do you carb-load before your long runs or races?

13/08/2025

Your pace starts the night before.

Sleep isn’t just rest — it’s when your muscles repair, energy stores replenish, and your mind sharpens for the next run.

😴 Less than 6 hrs sleep: slower pace, poor recovery, higher injury risk.

💪 7–9 hrs sleep: better endurance, faster pace, stronger immune system.

Pro Tip: Track your sleep along with your mileage — both matter for performance.

💬 How many hours of sleep do you get before your long run?

12/08/2025

Your body loses water and electrolytes when you run — but which should you replace mid-run? 🏃‍♀️💨

💦 Water – Great for short runs (60 mins) or hot/humid days. They help maintain fluid balance, prevent cramps, and keep your performance steady.

✅ Pro Tip: If you’re sweating heavily or see salt marks on your clothes, you definitely need electrolytes.

Which do you usually carry on your long runs — water or electrolytes? 💬

11/08/2025

Think protein is just for building muscle? Not anymore.

If you’re training for a half or full marathon, your body needs more than just carbs and electrolytes.

Protein helps you:
✅ Recover faster
✅ Stay strong through long weeks of training
✅ Avoid injury
✅ Keep immunity up during peak weeks

And no — you don’t always need a supplement. Just eat smart 🥚🥛🍛

💬 Comment “PROTEIN” if you’ve been ignoring this key macronutrient!

10/08/2025

Your muscles are hungry after a run — feed them right within 30–45 mins to speed up recovery 🏃‍♂️💨

Here are 5 post-run breakfasts that are quick, tasty, and loaded with the right carbs & protein:
🥚 Egg & Veggie Scramble – protein + healthy fats
🥭 Mango + Greek Yogurt – carbs + probiotics
🥜 Peanut Butter Banana Toast – potassium + energy boost
🥣 Oats with Berries & Seeds – fibre + antioxidants
🥑 Avocado + Whole Grain Toast – healthy fats + sustained energy

⏳ All under 15 mins so you can fuel up fast & get on with your day.

💬 Which one’s your go-to? Comment below!

08/08/2025

Reminder for every runner out there: It is always YOU vs YOU.

Forget what others are doing.
Your journey is yours alone.
Each step forward is a win.
Each meal you fuel right is a gain.
Each recovery day you respect is a sign of progress.

🏃‍♀️ Just be better than yesterday.

💬 What’s one thing you improved this week?

07/08/2025

Cramping up or running out of gas during your runs?
The fix might be as simple as hydration with electrolytes.
⠀
Electrolytes help you:
✅ Prevent cramps
✅ Maintain stamina
✅ Recover faster
⠀
Try:
🥥 Coconut water
💊 Electrolyte tablets
🥤 Homemade lemon + salt water
⠀
📌 Save this and fuel smarter
💬 Comment your favorite electrolyte source!

06/08/2025

Hydration = Endurance Fuel. Don’t ignore it.
Most runners think of carbs and protein, but forget about fluid strategy.

Try these 3 practical hydration hacks:

1️⃣ Add lemon + salt to your water (homemade electrolyte)
2️⃣ Sip water every 15–20 mins on your long runs
3️⃣ Carry a handheld bottle or hydration belt for longer sessions

These small steps reduce fatigue, improve stamina, and keep cramps at bay.

📌 Save this before your next long run
💬 Drop a 👍 if you already use one of these hacks!

05/08/2025

🏃‍♀️ What you eat before your run can make or break your performance.

If you’ve ever felt sluggish, cramped, or low on energy mid-run, it could be your pre-run meal.
Here are 3 simple, effective options that fuel your body without weighing you down:

🥣 Oatmeal + banana + honey
🍞 Toast with peanut butter & banana
🍶 Yogurt with berries & granola

📌 Stick to something light, carb-rich, and easy to digest if you're eating 30–60 minutes before your run.

🧠 Save this post for race day prep!

04/08/2025

🏃‍♂️ New to running or training for your next race?
Here’s the truth 👉 Performance starts on your plate, not just your feet.

Whether you're chasing a new PR or just want to feel stronger on your runs; these fundamentals will help you fuel smarter and recover better.

📌 Save this for reference.

10/02/2022