One of the biggest mistakes runners often make is not on the road, but on the plate.

Fuelling your body correctly can mean the difference between a gruelling slog and a run where you feel unstoppable. Unfortunately, many charity runners underestimate their calorie needs, neglect hydration and forget to prioritise recovery. This was certainly my experience when I first began training for the Cardiff INVNCBL race in 2019.

However, in the years that followed, I trained as a PN1-certified nutrition coach. This enabled me to help both myself and other athletes fuel and recover more effectively before and after races – and in this article, I’m helping you do the same!

Here, I run through my original mistakes and practical tips to avoid them, helping you stay energised, recover faster and perform at your best.

Are You Underestimating Calorie Needs?

Calories have something of a bad rap in day-to-day living, yet they are a runner’s best friend. Many runners eat too little, assuming it will help with weight management and performance. This was certainly my initial mindset, but I quickly found that cutting calories while training hard leads to fatigue, poor recovery and low motivation.

Whether you’re running 10 miles or the full 26.2, you must give your body the energy it needs. I recommend finding a free ‘TDEE calculator’ online and using it to estimate your training-day calorie requirements, then focus on balanced meals that allow you to meet them.

Are You Ignoring Hydration?

Ignore hydration at your own risk. Not only can being dehydrated impair performance, but it can also be dangerous. Even a 2% loss of body water can lead to decreased endurance and a range of other issues. The bottom line is that you must stay hydrated, both in training and on race day.

You can often tell if you’re slightly dehydrated (feeling thirsty or unusually tired), but urine colour is another good indicator: aim for a pale straw colour.

As for how much you should drink, it all depends on your size, running intensity, temperature and other factors. As a general rule, aim for two litres of water a day as standard, plus roughly one litre of water or sports drink per hour of exercise. For longer distances or hotter conditions, add electrolytes to replace the salts you lose through sweat.

Understanding your body’s water percentage and how it relates to your age is crucial, which is why I’ve included the handy graphic below.

Additionally, knowing how your body water percentage relates to your fitness levels will enable you to get the right hydration levels.

Are You Experimenting Too Late?

Nobody wants to get a few miles into a charity run only to be hit with cramps, nausea… or worse. Take it from someone with firsthand experience: trying new foods, drinks, or gels for the first time on race day is a BIG mistake.

Whatever you’re putting into your body before and during the race, ensure you’ve tested it thoroughly in the weeks leading up. Experiment with new energy gels, hydration drinks and pre-run meals on training runs, and note how they make you feel and how your digestive system reacts.

By race day, you should be very familiar with your fuel and supplements, with no nasty surprises.

Are You Skipping Recovery Nutrition?

It’s crucial to eat well before your runs, but don’t overlook the importance of refuelling afterwards.

A distance run depletes your body of carbohydrates, protein, water and electrolytes. Failing to replenish these will result in slower recovery, increased muscle soreness, and could even lead to burnout. Trust me, it’s the last thing you need as you approach race day.

Knowing where and how to obtain essential nutrients, such as carbohydrates, is vital. The graphic below shows exactly where you can find the right carbohydrate content and the recommended portion sizes.

The solution is to plan your recovery meals ahead of time. My go-to option is always a carbohydrate- and protein-rich shake (ideally at a 3:1 ratio), which helps restore your body’s glycogen stores and supports muscle repair.

Recovering properly means you can stay consistent with training – and continue raising awareness and funds for excellent causes.

Are You Focusing Only on Race Day?

Many runners focus on their nutrition strategy for race day, but neglect what they eat and drink during the months of training. Your nutrition plan should support every single run, not just the big one.

Take each training run seriously by hydrating well before, during and after. Fuel consistently with well-balanced meals that include quality carbohydrates, lean protein and healthy fats.

How to Learn from My Mistakes

I can safely say that getting your nutrition right for your charity run is just as crucial as lacing up your trainers.

By eating enough, staying hydrated, fuelling every training run and recovering properly, you’ll give yourself the best chance of crossing the finish line feeling strong.

Taking care of your nutrition isn’t just about running your best race. Instead, it’s about honouring the cause you’re running for. If you want to make an even greater impact beyond race day, consider exploring a range of ways to donate to charities close to your heart, such as free will writing services, to leave a lasting legacy.

Author Bio

Chris Carra is a writer from Swansea who has extensive experience in running, resistance

training, nutrition, plant-based living, and recovery. He has written about fitness and

wellbeing for publications including Men’s Health, Men’s Fitness, and Vegan Food & Living.