Welcome to the world of running – where every step counts, every breath is a victory, and every meal is fuel for your next adventure. At Trojan Health and Fitness, we understand the runner’s journey, filled with challenges and triumphs alike. That’s why we’re excited to share with you our comprehensive guide on what to eat before, during, and after your runs, as well as some Trojan top tips for training, complete with equipment recommendations to enhance your running experience.

Fuelling Up: Pre-Run Nutrition

The importance of pre-run nutrition cannot be overstated for runners of all levels. Pre-run meals are your body’s source of fuel. They act much like petrol does for a car; without it, you won’t get far. The carbohydrates serve as an easily accessible energy source, while protein helps in the prevention of muscle damage. Timing is also key – eating too close to your run can lead to cramping or digestive issues, while eating too far in advance can leave you feeling hungry again.

Recipe: Banana-Almond Protein Smoothie


  • 1 ripe banana
  • 1 cup almond milk
  • 1 tablespoon almond butter
  • 1 scoop of your preferred protein powder


  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Enjoy this smoothie 30 to 60 minutes before your run to fuel up effectively.

Why It Works: Bananas provide natural sugars and potassium, almond milk and butter offer healthy fats and protein, and the protein powder supports muscle repair.

On the Go: During-Run Nutrition

When embarking on longer runs, your body begins to deplete its stored energy, making during-run nutrition a crucial component of your endurance strategy. This isn’t so much of a worry on a 5km run, but once you’re in the 10km territory, you’re going to need a boost along the way!

Why It Works: Mid-run nutrition is focused on prolonging endurance and preventing the decline of blood sugar levels, which can lead to fatigue or even dizziness. Simple, quick-to-digest carbohydrates can provide an immediate energy boost, helping you maintain your pace and stamina.

Trojan Tip: Choose foods or gels that are easy to carry and consume. The aim is to minimise disruption to your run while quickly absorbing nutrients. Hydration, paired with electrolyte replenishment, is also vital during longer runs to prevent dehydration and maintain electrolyte balance in your body.

Recipe: Homemade Energy Gels


  • 1 cup dates, pitted
  • 2 tablespoons lemon juice
  • A pinch of sea salt
  • Water (as needed for consistency)
  • Optional: Natural caffeine source like green tea extract


  1. Blend dates, lemon juice, sea salt, and a bit of water until smooth.
  2. Adjust consistency with water as needed; it should be easy to consume on the go.
  3. Store in small, portable containers or reusable gel packs.
  4. Consume as needed during your run for a quick energy boost.

Why It Works: Dates provide natural sugars for energy, lemon juice helps with sugar absorption, and sea salt replaces lost sodium.

Recovery: Post-Run Nutrition

The period immediately following your run is critical for recovery. Proper post-run nutrition aids in muscle repair, replenishes energy stores, and reduces inflammation, preparing you for your next run.

Why It Works: After a run, your body’s metabolic rate is elevated, making it more efficient at processing nutrients. The combination of protein and carbohydrates aids in muscle repair and replenishes glycogen stores, respectively. Including healthy fats in your meal can also support the recovery process by reducing inflammation.

Trojan Tip: Fluid recovery is just as important as food. Rehydrate with water or an electrolyte solution to replace fluids lost through sweat. This helps in regulating your body’s recovery processes and prepares it for the next run.

Recipe: Quinoa Salad with Roasted Chicken


  • 1/2 cup cooked quinoa
  • 150g roasted chicken, shredded
  • 1 cup mixed greens (spinach, arugula, etc.)
  • 1/2 avocado, sliced
  • Citrus vinaigrette (mix olive oil, lemon juice, salt, and pepper to taste)
  • Optional: Bell peppers, cucumbers, tomatoes


  1. Combine quinoa, chicken, mixed greens, and avocado in a large bowl.
  2. Drizzle with citrus vinaigrette and toss to combine.
  3. Garnish with optional vegetables for extra nutrients.
  4. Enjoy this balanced meal after your run to support recovery.

Why It Works: Quinoa and chicken provide protein and carbohydrates for muscle repair, avocado offers healthy fats, and greens add essential vitamins.

Vegetarian Option: Swap chicken for chickpeas or tofu to maintain protein content.

Incorporating these nutritional strategies into your running routine can significantly enhance your performance, recovery, and overall enjoyment of the sport. Remember, individual needs can vary, so it’s important to listen to your body and adjust your nutrition accordingly. Anyone else feeling hungry all of a sudden?

Trojan Training Tips and Equipment

Running isn’t just about putting one foot in front of the other; it’s about building a body that’s strong, resilient, and ready for the challenges ahead. Incorporating other training into your routine can significantly improve your running efficiency and reduce the risk of injury. Here are some of our top tips:

Strength Training for Runners

Incorporating strength training is vital for enhancing running efficiency and injury prevention. Here’s how to use Trojan equipment to maximise your workouts:

  • Squats and Lunges with Kettlebells: Utilise Trojan kettlebells to add resistance to squats and lunges, building strength in your legs and core, crucial for powering through runs. Believe us, your legs will thank you on those uphill sections!
  • Planks on a Yoga Mat: Perform planks on a comfortable and supportive Trojan yoga mat to enhance core stability, improving your running posture and reducing back pain risks.
  • Resistance Bands Workouts: Use Trojan resistance bands for a variety of strength training exercises, such as leg presses and arm stretches, to improve muscle tone and endurance. Resistance bands are also great for targeting the little muscles and tendons in your ankles. You’ll want those in top form when you hit the asphalt!

Flexibility and Recovery Work

Flexibility and recovery are key components of a well-rounded running program, contributing to improved performance and decreased injury risk:

Cardiovascular and Plyometric Workouts

To complement your running and strength training, incorporating cardiovascular and plyometric workouts can further enhance your running performance:

  • Jump Rope Sessions: Use a Trojan jump rope for quick, high-intensity workouts that improve cardiovascular health, coordination, and footwork. You’ll feel more agile and ready to tackle any obstacle your run throws at you!
  • Steps with the Trojan Aerobic Step: Integrate plyometric exercises using the aerobic step to improve leg strength and power, crucial for those explosive starts and hill climbs. It’s a mobile piece of equipment too!

Cross-Training Options

Cross-training is essential for runners, offering a way to improve overall fitness while reducing the risk of overuse injuries:

Monitoring and Adjustment

This holistic approach to training, combining strength, flexibility, and cardiovascular work with smart recovery strategies, sets the foundation for a successful and enjoyable running experience. It’s about the bigger picture, Team Trojan!

Wrapping Up

With the right nutrition, training tips, and equipment, you’re not just running; you’re embarking on a journey to a better, healthier you. Run, eat, repeat – it’s not just a mantra; it’s a lifestyle. Here’s to your next run being your best one yet!

Get run-ready with Trojan at a Makro or Game near you today!


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