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.