It’s a constant lamentation: “I need to get fitter!” We all go through the motions at least once a year (usually at New Year’s, or when we realise summer is a lot closer than we thought and we’re not sure our favourite swimsuit will fit us right now…), but what can you actually do about it? Lucky for us, BiteRunner exists. They believe a training plan is the best way to reach your goal – the right exercise combined with the right food. Sounds simple, but most of us usually get the combination wrong. BiteRunner fixes that, setting a training schedule for you and recommending recipes to help aid your training – simple!

I need to get fitter, training and recipe tips coming up!

Training Tips

Here are some top tips in helping you get fitter.

After a run, you should be eating high-protein foods and carbs within 20 minutes. Why? Well, it ensures that you’re replenishing quickly, resulting in a faster recovery (and less muscle aches, which is always good!).

Drink! You need over 2 litres of water a day during training. This could be water – or herbal teas, fruit juice, vegetable juice, sports drinks… Just avoid beverages that pack a powerful sugar punch!

Carbs – good or bad? The answer is, as always, balance. When you’re training lightly or on a rest day, take it easy on the carbs. One carb based meal at lunch or dinner is more than enough. On heavy training days, though, carb intake is key – include carbs in every meal.

Back to balance, variation is vital. Sticking to the same foods all the time could be detrimental to your training – try eating different fruits, vegetables, meats and fish to get as many different nutrients as you can!

Finally, eat small meals! I know, this one’s tough – but you also need to eat more often as a result. When you’re running, you need more calories throughout the day than non-runners, and it’s better to spread them out over the deal in small portions! BiteRunner recommend eating every 3-4 hours.

Recipe Tips

Check out these recipes to help with your training schedule. Remember you are what you eat and all this will help with your getting fitter goal!


Couscous & Quinoa Tabbouleh


  • 200g Quinoa (red and white)
  • 200g couscous
  • 200g chopped coriander
  • 250g cherry tomatoes
  • 100g pine nuts
  • 2 tbsp tahini
  • 5 tbsp olive oil & 50 cl lemon juice


  1. Prepare the Quinoa and couscous according to the packet instructions and set-aside.
  2. Toast the pine nuts in a frying pan until golden brown
  3. Half the tomatoes, drizzle with 2 tbsp olive oil and grill over high heat for 5 minutes.
  4. Set aside 2 tbsp pine nuts, 75g tomatoes and 2 tbsp coriander
  5. Mix in the quinoa & couscous with all of the ingredients, and top with remaining ingredients.

A lovely light lunch!







Or, if you need more protein in your diet:-

BiteRunner Raw Protein Balls


  • 200g soft medjool dates
  • 150g pistachios
  • 5 tbsp chia seeds
  • 2 tbsp flax seeds
  • 2 tbsp hempseeds


  1. Deseed the dates and blend thoroughly with the seeds and 50g of the pistachios and tbsp. chia seeds in a food processor until it resembles the consistency of a ball of dough
  2. Set aside if the freezer for around 20 minutes
  3. Grab it out of the freezer (make sure your hands are slightly wet) and roll about 16 even balls.
  4. Roll half of the batch, slightly moist, through the rest of the pistachios and the other half through the chia seeds.
  5. Keep these in the fridge or freezer – but make sure you only keep them four a week maximum!

Hopefully this motivates you to get back on the exercise wagon! We know it’s motivated us.