World record Marathon runner Paula Radcliffe shares must eat food before a run With Manchester Marathon coming up this weekend Paula Radcliffe has revealed the best way she fuels herself before a run – he's everything you need to know Paula Radcliffe has shared her must eat foods before a run (Image: Ian Walton/Getty Images ) It's officially marathon season and with the Manchester and London Marathon taking place this weekend, tens of thousands of runners will be heading out on their 26-mile journey. Whether it's heading out for a parkrun on a Saturday morning, or lining up at the start of your first marathon, fuelling before a run is absolutely vital to not only perform well but also help your recovery. The races have seen a boom in entrants as running's popularity has exploded in recent years but one person who has racked up 40 years of experience in the sport has shared her top tips on how to best fuel yourself before a big run. ‌ Paula Radcliffe has had one of the most successful careers of anyone in long-distance running, winning both the London and New York Marathon three times, and holding the women's world record for a staggering 16 years. Article continues below Dark chocolate was Paula Radcliffe's go to pre-race snack (Image: Getty ) Content cannot be displayed without consent Now 41 and still running the 42km races, she has shared her top tips for any runner wanting to fuel up properly before a run. ‌ Speaking to Run With Alice on TikTok she revealed her pre-race meal. "So my pre-run race fuel would be porridge made with water with some chopped-up bananas and some honey in there," she said. Porridge can be a great option to eat before a run with some science there to back Paula up. Oats have a low glycemic index, meaning they release energy slowly and steadily into the bloodstream, preventing energy crashes during your run and keeping you going step after step. ‌ But Radcliffe recommends one food in particular as a great way of getting carbohydrates to your muscles and keeping your energy levels - plus it's initial delicious taste also helps. She added: "I always had some dark chocolate before I raced and either a cup of green tea or a coffee." Not only does dark chocolate help with giving you a sugar hit, but it also helps without the amount of oxygen being sent to your legs as you stride along. ‌ Paula Radcliffe held the women's record for 16 years (Image: PA ) Dark chocolate contains the chemical epicatechin, which triggers blood vessel cells to release nitric oxide, something that can improve endurance and make it feel easier while exercising. Studies have also shown that dark chocolate (around the 70% mark) can improve your mood and release endorphins. The endorphin hit can be especially useful before a workout giving you that boost to get going and approach a workout with positivity. Article continues below As an added benefit once you've crossed the finish line, dark chocolate contains antioxidants that may help reduce muscle inflammation, helping you recover quicker and help battle any soreness.