How to Properly Fuel For Your Run

| Rebecca Gawthorne

Sit down with Accredited Dietitian & Nutritionist, Rebecca Gawthorne, to learn how she properly fuels for her runs.

As a dietitian and avid runner, I'm excited to share my favourite tips and recipes to help you fuel your runs. Proper nutrition is essential for running performance.


About two to three hours before a run, I ensure my body is well-hydrated and fuelled with the right nutrients. I have 500ml of water for thermoregulation and to prevent dehydration.

Balanced Meal

Two to three hours before my run I have a balanced meal with complex carbs and protein. One of my go-to meals is the Mushroom and Herb Omelette (Recipe Below) from the Lorna Jane Nourish Cookbook. This recipe is packed with protein and complex carbs, perfect for sustained energy. I pair my omelette with whole grain toast for extra carbohydrates and a glass of beetroot juice. The nitrates in beetroot juice can help improve running efficiency by boosting oxygen flow to your muscles.

Rebecca Gawthorne drinking a glass of water
Rebecca Gawthorne taking a bite of the mushroom and herb omelette from the Lorna Jane Nourish Cookbook

The Final Boost: 30 Minutes Before The Run

Thirty minutes before hitting the pavement, I have a cup of coffee. The caffeine helps enhance my performance. I also enjoy a banana, which provides quick and easily digestible carbs to power my run.

By planning your nutrition thoughtfully, you can ensure you're ready to perform at your best. Try out this recipe and see the difference it makes in your runs!

The Lorna Jane Recipe


Serves 2

1 teaspoon cold-pressed extra virgin coconut oil

4 organic free-range eggs

1 tablespoon filtered water


  1. Before making the omelettes, heat 2 teaspoons of coconut oil in the frying pan & cook 300g (9½ ounces) coarsely chopped mixed mushrooms & 1 crushed garlic clove, stirring, until golden & tender.
  2. Wipe the pan clean & make omelettes.
  3. Heat half the oil in a small frying pan (top measurement about 20cm/8 inches).
  4. Whisk eggs and the water in a medium jug until frothy.
  5. Pour half the egg mixture into the pan.
  6. Cook the omelette over medium heat until the omelette is just beginning to set around the edges.
  7. Top with the desired filling.
  8. Continue cooking until the omelette is just set.
  9. Carefully slide the omelette onto the plate, and cover to keep warm.
  10. Repeat with remaining oil and egg mixture to make another omelette.
  11. Sprinkle with 1 tablespoon finely chopped fresh herbs (we used parsley and chives) and top with mushroom mixture.
  12. Continue cooking until the omelette is set.
  13. Serve sprinkled with micro/baby herbs of your choice.
Mushroom & herb omelette from the Lorna Jane Nourish Cookbook