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Bristol’s Fitness4Less personal trainer Paul Orchard answers our Bristol-Bath marathon runner Mike White’s fitness questions

Now I’m running five times a week, I’m always hungry. Any nutrition tips for distance running?
As a runner your diet is not only important for good health, but to also perform peak performance. Proper nutrition and hydration plays a huge part in whether you perform at your best or under perform. A balanced diet for healthy runners should include the following: carbohydrates, proteins, fats, vitamins and minerals.

Carbs should make up around 60% of your total calorie intake. Protein is around 20%. Fats – make sure this makes up no more than around 20% of your intake and ensure that you stick to low saturated fats and cholesterol. Key points to take in to account and incorporate into your specific training for a marathon:

– Stay hydrated to avoid heat injury

– Choose the correct shoes. Incorrect footwear will have a negative impact during the race and training, leading to cramps and shin splints

– Ensure that you stretch regularly and may be incorporate some Yoga into your training

– Include weight training and some cross fit training

– Recovery is paramount. The use of having a massage and pouring very cold water over your legs will aid recovery

Can you describe a good all-round post-run stretching routine to get into? 
Stretching. The following stretches used should all be held for 15 seconds each after your run.

– Hip Flexor Stretch

– Lower Back Stretch

– Calf Stretch

– Hamstring Stretch

– Thigh Stretch

– Glute Stretch

– ITB Band Stretch (for your outer thighs)

The above stretches can be googled for correct technique and posture.

Sports shoe manufacturers claim we should change our trainers every 500 miles. That’s every four or five months – and I’m only a moderate runner. Is the 500-mile rule just a marketing myth?
The recommendations are between every 300-500 miles. With the correct footwear, you are more likely to avoid horrendous blisters, shin splints or inbalances.

Fitting training around work and family means lots of early starts. Any tips to help motivate me out from under the duvet and out into the freezing darkness
My personal advice on motivating yourself is you need to have a plan of action and realistic goals in mind. You have to have self-discipline and the will to want results. Having a programme to follow will certainly help. Having a training partner can also benefit in pushing you that extra bit further and out of your comfort zone. Book on to a few classes which will also motivate you being in a group environment. Once you actually start seeing some results in your fitness levels or body changing in the right direction, this will continue to spur you on that little bit more.

For further information, visit www.fitness4less.co.uk, email bristol@fitness4less.co.uk or pop in at any time.

Fitness4Less Avon
15-29 Union Street
Bristol, BS1 2DF