Getting your nutrition right in the days leading up to an event can make a big difference to how you feel and perform. The goal is simple: arrive at the start line well-fuelled, well-hydrated, and feeling comfortable.

The Days Before
In the 2–3 days leading up to your event, focus on:

• Increasing your carbohydrate intake slightly

• Eating balanced, familiar meals

• Staying well hydrated

Good options include:

• Pasta, rice, potatoes

• Lean proteins

• Simple, easy-to-digest foods

👉 There’s no need to overcomplicate things — consistency is key.

Avoid Last-Minute Changes
Race week is not the time to experiment.

• Don’t try new foods

• Avoid unusually large meals

• Be cautious with alcohol

• Limit foods that may upset your stomach

👉 Stick with what you know works for you.

Hydration
Hydration starts before race day — not just on the morning.

• Drink regularly in the days leading up to the event

• Aim for pale, clear urine as a general guide

• Avoid excessive caffeine or alcohol

👉 Overhydrating can be just as problematic as underhydrating — keep it balanced.

Race Morning
Keep things simple and familiar.

• Eat 2–3 hours before the start where possible

• Choose something light and easy to digest

• Avoid heavy, high-fat foods

Common options:

• Porridge

• Toast with jam or honey

• Banana

👉 The aim is to feel fuelled, not full.

During the Event
Trail Events
Most Lancashire Trails events provide water only at aid stations.
👉 You should plan to:

• Bring your own nutrition (gels, snacks, etc.)

• Carry enough fuel for the duration of your run

Ultra Events
Ultra events typically include more comprehensive nutrition at checkpoints, but this varies depending on the event.
👉 Full details of:

• What is provided

• Aid station locations

• Recommended strategy

will be shared in your Competitor Information before race day.

Plan Ahead
Everyone’s nutrition needs are different, so it’s important to:

• Practise your nutrition strategy in training

• Know what works for your body

• Carry what you need — don’t rely on others

👉 A simple plan is always better than no plan.

Final Thoughts

• Fuel early, not just when you feel tired

• Stay consistent with what you know

• Arrive prepared and self-sufficient

Good nutrition won’t guarantee a great run — but poor nutrition can ruin one.