Our expert says:
The fact that you have started running for 5 mornings a week is excellent. Don't try to be a Comrades runner just yet! Gradually increase how fast and far you run as you get fitter - give your body a chance to adapt. If you run before breakfast your body has very little fuel (glycogen) available to sustain your effort, so it is a good idea to have a high carbohydrate snack before you start running (fruit or breakfast cereal, or toast with jam or an energy bar). Then when you have finished you can eat a second breakfast which can contain low-fat yoghurt plus a boiled egg on low-GI bread or some more cereal. The most important nutrient to sustain exercise and provide fuel for your muscles is carbohydrate. Carbs are not fattening (16 kJ per gram) if eaten without masses of added fat (37 kJ per gram) such as butter, margarine, salad dressing or mayonnaise, cream, etc. You can also experiment with energy drinks like Energade, Powerade, etc to see which one suits you best, to provide carbs, and energy when you start running further and faster. You can try eating an energy-reduced, low-fat, high-fibre diet (click on 'Diet' at the top of this page, 'Weight loss', ‘Balanced diet’ and then on 'Slimming Diet' for a copy of such a diet) to promote weightloss during the rest of the day.
Enjoy the running
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