If you’ve been swept up in the running craze, understanding how to properly fuel your body is crucial for both performance and recovery. The right pre-run nutrition can make all the difference when you’re hitting the pavement.

Paula Radcliffe, an icon in the world of long-distance running with three victories each in the London and New York Marathons, and a women’s world record she held for an impressive 16 years, serves as a role model for many aspiring runners.

Fortunately, Paula has graciously shared some of her nutritional strategies with her followers. In a conversation with Run With Alice on TikTok, she disclosed her preferred meal before heading out for a run.

“My go-to pre-run race fuel is porridge made with water, topped with chopped bananas and a drizzle of honey,” Paula shared.

Science backs up the choice of porridge as an excellent pre-run meal. Its low glycemic index ensures a slow and steady release of energy, which helps runners avoid the dreaded mid-race slump and maintain their endurance.

For Paula, the carbohydrate-rich porridge not only provides essential energy but also satisfies her taste buds, making it a staple in her pre-race routine.

However, it’s not the only mood-boosting snacks she grazes on before heading out for a run. Her next suggestion is bound to delight those with a sweet tooth.

Paula added: “I always had some dark chocolate before I raced and either a cup of green tea or a coffee.”

Dark chocolate plays a part in boosting athletic performance, elevating blood sugar levels and improving oxygen delivery to the legs during exercise.

The key component in dark chocolate, the chemical epicatechin, is fundamental to this mechanism. It prompts blood vessels to produce nitric oxide, which can strengthen endurance and reduce the difficulty of physical exertion.

Studies demonstrate that consuming dark chocolate with approximately 70% cocoa content can elevate mood and stimulate the production of endorphins. This surge of ‘feel-good hormones’ can prove essential before training, preparing you for an energetic and dynamic workout.

After gruelling competitions or demanding training sessions, dark chocolate offers an additional benefit. Its antioxidants become active, potentially reducing muscle inflammation and speeding up recovery following exercise, thereby lessening discomfort.