womensrunninguk.co.uk MARCH 2017 57BUDGET RUNNINGTHERE ARE ALSO MANY EFFECTIVE
BODYWEIGHT ONLY MOVEMENTS YOU
CAN EASILY PUT INTO A FREE
CIRCUIT AT HOMETalk is cheap
We asked WR readers for their top
budget-busting run tips“For clothing and
shoes go to outlet
stores and try a
free Couch to 5K
plan.” @alskiiiiiiCheck out your
area’s road race
league. They’re a
lot cheaper than
bigger sponsored
events.” Paula Williams“Buying last season’s kit from online
suppliers works out cheaper – being on
trend isn’t a consideration for my running
kit! I put loose change away each week
so I have money to either pay race entry
in full, or at least subsidise it.” Helen CollierFOOD FOR THOUGHT
Unless you are an elite, you don’t need a
personal nutritionist. A healthy balanced
diet will help your splits plummet. Try a
free app instead. “I use MyFitnessPal,” says
Gawthorne. “It can either scan your foods
(via barcodes) or you can enter details
manually.” At the end of each day you can
see what your macros are – that’s your
carbohydrates, fats and proteins. It also
tracks calories and micronutrients and other
useful things like sodium intake. “Using an
app like this helps you visualise what youneed to eat to keep your readings on track.
You can log your training in it, too.”
There’s a good chance that your appetite
is going to grow as your running improves.
Making your own power snacks will prevent
endless trips back and forth to the canteen or
vending machine. “Add nuts and spirulina to
something sticky like dates,” says Rees, “and
pack it full of cacao nibs and you won’t need
to keep stopping at Starbucks everyday.”
Remember, healthy, nutritious food
doesn’t need to cost a bomb. Forget chia
seeds and goji berries!“I put a £1/£2 per race into a pot each time
I run/race. So far I have £80. The more I
run, the quicker I can buy the new watch
I want! I also record my race details on
a piece of paper in the pot, it’s a way of
looking back on the year and reminding
yourself of what you did.” Sarah Gardiner“The only piece
of decent running
gear needed is a
well-fitting sports
bra.” @Nikifr13
“Find friends to
run with to avoid
being enticed by
all the New Year
gym offers.”
Natalie Summer-Anderson“I’m volunteering
at some races
in exchange for
race credits to
reduce the entry
fees.” Ann Blake“Ask for money
towards new
running shoes for
your birthday and
do parkrun.”
Becky Garrod© THINKSTOCKPHOTOS.CO.UK
Porridge
Oats are cheap and cheerful.
They are a complex
carbohydrate, providing your
body with a slow release
of energy so you can keep
going for longer. Top your
porridge with a pinch of
anti-inflammatory cinnamon
and a handful of antioxidant-
rich berries Finish with a
teaspoon of almond butter;
it contains magnesium and
vitamin E and is a great
source of protein.Poached eggs on
toast with tomatoes
At approximately 15p an
egg, you can’t go wrong
with these nutrient-rich
powerhouses. They are a
great source of high-quality
protein, heart-healthy fats
and contain a whole host
of vitamins and minerals.
Combine with a piece of
wholegrain bread for slow-
release carbohydrates
and a handful of cooked
antioxidant-rich tomatoes.Sweet potato jacket
with filling
Sweet potatoes are
an excellent source of
carbohydrate, but are also
rich in fibre and vitamins A,
C and B6. They are highly
convenient, only taking 10
minutes in the microwave.
Pre-run, we recommend
filling with a protein source
such as tuna combined
with spring onion, cherry
tomatoes, coriander, chilli
and cottage cheese.Cheap eats
Try these simple but nutritious food tips from The Food Doctor’s nutritionist
Gemma Shorter (thefooddoctor.com)