Running On Empty


Whether your out running over Eastbourne Downs or running in the gym. It is a great way to improve your fitness and the more you run, the more fuel your body requires. By making a few adjustments you’ll run and recover faster and feel more energised.


Carbohydrate-rich foods are converted into glucose and are the best fuel for runner’s. Different carbohydrates serve different training purposes. Two to three hours before you should focus on low to medium GI carbs to release their energy slowly.

  • Higher-GI carbs are more rapidly released. They should be limited to immediately before exercise to help boost energy or after exercise to help recovery and replenish tired muscles.


So what are the best sources of carbohydrates for running?

  • Medium GI carbs: Aim for wholegrain bread, oats, brown rice, polenta, whole wheat pasta, lentils and pulses and vegetables (such as sweet potatoes and butter nut squash) for slow-release energy.
  • High GI carbs: Ideal choices are fruit, flapjacks, energy bars or sports drinks (try making your own using 250 ml unsweetened fruit juice, 250 ml water and 1/5 teaspoon of salt)

Have a Hart fit tips will make sure you are prepared for your run over the Eastbourne Downs whilst you are exploring the beautiful countryside and mixed terrain that we have in Eastbourne.

I train over the Downs on a weekly basis, take clients out for runs to improve leg strength on the hills and sprints on the way down. Trail or off road running is also better for joints as it is less impact and a softer verge to run on.

Running can be a great way to release stress and get lost in your own world listening to music and enjoying the great views that surround the beautiful country side that we have in Eastbourne.

Happy Running