Attention Mini Marathoners: 6 Tips To Get an Extra Edge During Your Race and Support Your Recovery | Nourish
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Attention Mini Marathoners: 6 Tips To Get an Extra Edge During Your Race and Support Your Recovery

Posted: Thu, 02 June 2016, 12:57

If you’re in training for the ladies marathon on June 6th, you've probably been putting in the miles during the last few months, making sure you’re well-trained and prepared for when race day arrives - but have you thought about your nutrition and recovery plan?

No matter what athletic venture you pursue, how you train is important. But what you eat before, during, and after your race can also make a big difference in your performance and how you recover.

Throughout this blog I'm going to give you some tips to help support you before, during and after your marathon.

Also, as a well-deserved reward, we’re going to be giving away a free Weleda Arnica Shower Gel to everyone who brings their medal into the shop, so pop on by to collect your muscles' new best friend!

Try these 6 Tips To Get an Extra Edge During Your Race and Recovery:


Coconut water is an ideal drink for before, during and after sports, and especially during a run.
It’s packed with health-giving antioxidants and is loaded with electrolytes (mineral salts that include sodium, potassium, calcium and magnesium.) These help to balance fluid levels in the body keeping you nice and hydrated.

Coconut water is a fantastic option to keep you hydrated and energised, so drink it before, during and after your race, with the option of using it as a base for your pre- or post-race smoothie or shake.


Research suggests that Beetroot juice may increase your stamina by increasing the nitric acid in the body. How? Well, beetroots contain natural dietary nitrate which is converted, by interaction with enzymes in saliva, to Nitric Oxide in the cardio vascular system.

This results in widened blood vessels, increased blood flow; and a reduction in the amount of oxygen needed by muscles, enabling them to work more efficiently.

It’s also loaded with a whole bunch of energy supplying nutrients like B vitamins to give you an additional push!

The easiest way to get the benefits of this vegetable is to drink the juice. You would need to drink roughly 500ml of juice to get the beneficial levels of nitrate your need for a mini marathon, however if this sounds like an overwhelming amount of juice, do not fear – Beet-it Beetroot juice shots are your answer.

Slightly earthy and rich in taste, Beet It Sport organic beetroot juice is designed for those who are particularly active or for those who are into sport. Each bottle contains 0.4g natural dietary nitrate per shot and provides the maximum intake of nitrate in the smallest volume of liquid possible.
Drink this juice before and after your run for increased energy and faster recovery!


Revive Active is an all-natural health supplement formulated with a unique blend of 26 active ingredients, designed to enhance cardiovascular health, boost energy levels and support the immune system. It’s loaded with energy giving nutrients and is definitely a supplement worth knocking back before or during your race to keep you going strong.

It’s also full of key nutrients to help you post-race, so if you don’t get it in beforehand, it will certainly help your recovery if you take it after.


BetterYou Sport Spray is a 100% natural way of delivering essential magnesium into your body with the addition of muscle soothing camphor, black pepper and lemon oils to support training and speed your recovery.
Personally, I think magnesium sprays are simply.. amazing.

Once your race is over, to help prevent (or at least significantly reduce) any muscle soreness, stiffness, cramps or aches, this magnesium is your guy.

Simply spray the magnesium directly onto your skin and it will enter your cells immediately. This efficiently replaces any magnesium lost during the race, as well as giving you a good whack of magnesium to relax and soothe the muscles.

(BetterYou original spray is also available if you don’t want additional essential oils)


Maybe all you want to do is ease yourself in to a nice muscle soothing bath and really relax your aching muscles after the run.

Better You magnesium flakes
body soak is just the ticket for those worn out legs and arms of yours and all it requires you to do is lay down and relax. Maybe add a few dashes of relaxing lavender oil to your bath water and light a candle or two, and then you’re all set!

Additional: Maybe you want to add a splash of Tisserand Lavender Bath Soak along with the magnesium flakes for a truly relaxing experience.


It’s important to know that your overall intake of food and drink during the entire day is more important than just pre and post-workout nutrition.
Making sure that you’re supplying your body with nourishing whole foods on a daily basis (especially leading up to the race) that are rich in protein, carbohydrates, healthy fats, fibre and nutrients is key to your marathon success, and most importantly your health.

On the days leading up to the race, and especially the day of the race, ensure you’re eating plenty of nutrient dense, energy-fuelling meals in addition to your energy supplying pre and post-race meals.

See my previous blog for more dietary and supplement info on workout prep and recovery – what to eat and drink and when here.

And if you’re interested in introducing protein powder into your recovery plan, have a look here on our blog on scrumptious was to use sunwarrior protein powder!

Good luck ladies and from everyone in Nourish we wish you an excellent race!

Don’t forget to come in-store with your medal to collect your free Weleda Arnica Shower Gel!

- Emily
Twitter - @nourishstores
Facebook: Nourishstores

*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention

Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you're on any medication

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