Runners - what do you eat / strength train

[YellowRoseinMay]

Picking up running again after a long time, two DC and approx two stone heavier
I used to be on approx 40 miles a week but I honestly can’t remember how. I did no strength training and mostly existed on dairy milk, Prosecco and bread. I was thin and ran like the wind, but I don’t think that will cut it this time 😂
any tips gratefully received

Eating - try and eat slightly more carby food the week leading up to a big race (hm/marathon) but anything shorter I don’t think it’s necessary. Day to day I think you can eat as you see fit.

strength training I do 4/5 days a week. Upper/lower/total body. Plus pylo type stuff in HIIT workouts. And core - really important for runners. Yoga a few times a week too.

whatever you do, start small and then build. No need to do everything all at once!

Get your gait analysed (even if you've had it done before). Two stone weight gain will impact your gait and potentially cause injury if you're wearing the wrong shoes (I speak from experience 😭).

Decent amount of protein in eat meal, and lots of carbs. My weight training is fun for me, but I'm not in a position to give advice there 🤣