Three Biggest Mistakes Women Make In Endurance Sports

1. Trying to follow a weight loss plan. Now I can totally understand this – whatever your sport, it’s going to be easier if you’re lighter, right? Do you need to be humping that extra 2 stone up a big hill?

The problem is, if you’re not allowing yourself enough food to support your body while you train, you’re likely to pick up more injuries - especially if you're training for endurance. Your body can’t recover fully if you’re not providing enough nutrients. And if you don’t provide enough fuel, you’ll fatigue more easily, which sets you up for more injuries.

Under fuelling depresses your immune system, which means that you’ll start to pick up bugs. Of course, as you stress your system further, your body will start using muscle for fuel, which is the exact opposite of what you’re hoping to achieve. And all this is likely to derail your training. Which is frustrating.

2. Neglecting to read instructions. Lots of people use gels to fuel their training. Gels definitely can have a place, but if you’re going to use them, do remember to read the instructions. Usually, gels are designed to be diluted. I can’t tell you the number of times I see people chugging on gels, one after the other, and no water in sight.

Once a gel hits your stomach, it isn’t absorbed instantly – it has to pass into your intestines for absorption. The stomach will start to pull water in from surrounding tissue (beginning the process of dehydration) in an attempt to move the gel into the gut. Water moving from your bloodstream, into your gut, can then set you up for bloating, gas, and diarrhoea. These are the last things you need when you’re 17 miles from home and no loos in sight!

3. Thinking that the amount of training you do means you can eat anything. And while it’s true you need sufficient fuel for your workout, you also need to provide good quality food for long term heal

th. One of my biggest bug bears is seeing people stock up on sweet, sugary snacks and processed beige food products because they (the people) work hard and deserve it.

Quick release foods during training can be super helpful. But in the long term, your body need nutrients. Lots of vegetables, fruit and fibre from pulses are a great starting point. You need good, healthy fats – nuts, seeds, avocados and olives, as well as oily fish like salmon, tuna and mackerel. And of course, protein. Meats, dairy, eggs, fish, tofu, seitan and pulses all provide a good amount of protein.

A good fluid intake – preferably not alcohol – is essential too.

When it comes to making sure you have enough energy to train, what’s in your lunch box?