Running guide

Running guide Here you will find all of the nutrition and hydration advice related to your running goals: marathon, half-marathon, etc.

11 advice

You can ask any runner you meet why s/he runs. You can get as many answers as respondents because the benefits of running are countless. Whether for health, wellness, weight loss or performance, everyone can find the right fit in this sport. Both physically and psychologically, this activity is good for your body, even more so if running is combined with a balanced diet and a healthy lifestyle.
These are the five rules to stay fit all year.

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Running is a sport that requires a lot of energy and discipline all year round. The training quality and competition performances depend not only on the personal investment into the sport, but also on the diet that should be part of any runner's training plan.

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Running can be done anywhere. Near home, near your workplace, on holidays, in forests, on roads... even indoors on treadmills. It is indisputably one of the easiest sports to do. The benefits and advantages of running are numerous and have a variety of applications. These include weight loss - indeed, running can be a very effective way to achieve this goal.

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The ultra trail is one of the toughest trail races on the body. According to the FFA (French Athletics Federation), an ultra trail is a trail covering more than 80 km. Your nutritional strategy during one of these events is vital to responding to the many physical demands of the race. An ultra trail requires sustained and repeated effort in variable and demanding weather conditions, hence the complex range of food needed in order to provide constant energy while remaining practical, dealing with a distaste for sugar, and avoiding problems with digestion and fatigue.

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More and more of us are making the most of our lunch breaks to do some sport. The goals vary: keep fit, lose weight, work out to improve performance, etc. Break times are valuable but still you should not sacrifice eating lunch because you have run out of time. Here are three key points to stick to so that you can do your sport under the best possible conditions and not suffer because tiredness has hit you in the afternoon...

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Running a half-marathon requires not only good training but also good nutrition. To achieve good performance during this challenge, runners must make their bodies function at the highest level on D-Day. Different strategies also come into play: adaptations to training, rest and diet.
A nutritional strategy during a half-marathon must not only satisfy the nutritional needs of the runner but also not be restricting or create any digestive pain.

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A passion for running and professional obligations often clash. Many runners use their lunch break to train, and therefore forfeiting their meal. Is this practice to be recommended?

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Trails are nature running races performed on marked trails and paths. They require consistent effort and races range from 20 to 160km for the longest ones. Whether you simply aim at enjoying nature or want to achieve performance, an appropriate nutritional strategy before, during and after the trail can make a difference and help you achieve your goal.

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Julien, our half-marathon specialist explains the following: "The half-marathon is midway between a 10km and a Marathon. It is a race in its own right that requires serious preparation to avoid falling short of one's objective. Every aspect must be treated seriously to get the winning formula: training, healthy living, healthy food and fluid intake. If you fulfil all this, you will be in the best possible condition for tackling the day of the race.
It's an exciting race and there are always many unanswered questions, doubts and uncertainties prior to the race starting. Then the race starts and you just have to fight on to the finish and enjoy yourself as you attempt to make a personal best. You must remain highly concentrated during the race. There are several phases, an initial section where you feel fresh and in good physical shape. You need to find the right pace and refuel every 5kms. In the half-marathon, the difficult part is between the 15th and 18th km. An important factor for me is therefore the nutritional energy intake: This comes in the form of gels.
Afterwards, the mental aspects take over in order to finish the race and the euphoria and adrenalin help to get back on top and surpass oneself despite the fatigue. The mental strength to surpass oneself comes from this energy intake..."

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Good performance in marathon events is achieved, above all, by the runner's capacity to maintain high levels of energy expenditure over a prolonged period of time. To achieve a good performance, a runner must make his body function at the highest level on D-Day. There are several complementary strategies for that: adaptations to training, rest and diet. It's essential to have a strategy for food during a marathon. It must not only satisfy the nutritional needs of the runner but also not be restricting or create any digestive pain.

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You can run for fun or race over a variety of distances. Whatever your event, diet is very important and mustn't be overlooked. However a diet will not be the same for a 10 km compared to a marathon. Nutritional recommendations for a 10 km are limited to the day before the event and the recovery phase.

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