No strict diets, just rhythm: familiar pre-run meals, colourful plates and race-day rules the whole family can follow.
You do not need a strict diet to run well — you need rhythm. Eat a familiar breakfast three hours before long runs, favour carbs you already trust, and never experiment on race day.
Through the week, build plates around whole grains, colourful vegetables and steady protein. Kids training for the 1K dash do best with the same rule: normal food, eaten on time, plus a banana about an hour before the start.
