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Health Defence Blog

Welcome to the Health Defence Blog - a blog about health, wellness and a healthier you. Brought to you by the Health Defence team at Chest Heart & Stroke Scotland, you'll find up-to-date information on a range of topics from what's in your food to the latest advice on e-cigarettes!


Megan - Health Promotion Specialist

May 28, 2017

With summer well and truly on our doorstep, it’s time to dust off your trainers and get active for summer! Get started with some key tips for what to eat and drink when running. 

If you’re looking for a goal to get you focused (that’s not quite on the scale of Forrest Gump’s run), why not sign up to Chest Heart & Stroke Scotland’s annual foamy, fun-run with your colleagues! (Details below...)

To get you started…

Did you know…? Running burns more calories than most other mainstream exercises! But be mindful that you can’t outrun a bad diet! Fill up on wholegrain carbohydrates for energy (brown rice/pasta/bread), lean protein for muscle growth and repair (fish, chicken, lentils, dairy products) and plenty of fruit and vegetables which contain B Vitamins for releasing energy from food, and antioxidants to protect your immune system.

Staying hydrated while running is really important. Unless you are exercising for 1 hour or more, water is all you need to rehydrate! Drink according to thirst.

Electrolyte drinks are useful for longer periods of exercise or sweating bucket-loads in the heat. But let's face it, this would be unusual in Scotland! Save your teeth from the dental decay associated with sugary drinks and the extra calories by grabbing a bottle of water. For recovery after exercise, milk is as effective for rehydrating you as more expensive sport products (and contains the fluid, whey protein and electrolytes that you need).

Time meals well to avoid stitch when running. Generally allow 2 hours after a meal before you hit the road. After all, you want the blood to be in your muscles when you’re running and not in your digestive system!

Try a smaller carbohydrate snack for fuel, such as a banana or yoghurt, up to 30 minutes before a run. Everyone is different, so always try out your meal timings well before the event to see what works for you!

Up for a workplace challenge?

Join us on Sunday 10th September for 7km of climbing, sliding and bouncing your way to the finish line in Holyrood Park with the Roadblock Run!

Haven’t run 7km before? … Nae bother!

You can run, jog or walk the route as an individual or as a team – but remember, the emphasis is on having fun! Get ready to battle your way through the brand new Biff ‘n’ Bash obstacle course and throw yourselves down the 20ft Slip ‘n’ Slide– no barb wires, ice baths or 6ft walls in sight. The legendary Foam Pit and Foam Canon are back to make sure the foamiest run in Edinburgh remains just that!

Sign up today with our special discounted price of just £9 (only until 6th June!) and help to support people in Scotland living with chest, heart and stroke conditions!

***Disclaimer: always seek medical advice before starting a new diet, exercise regime or medication. The information in these articles is not a substitute for professional advice from a GP, registered dietitian or other health practitioner.

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