What Is Red Light Therapy?

Red light therapy uses specific wavelengths of red and near-infrared light to stimulate the body's natural healing processes. Unlike ultraviolet (UV) light, which can damage the skin, red light penetrates deeper into the tissues without causing harm when used appropriately.

The treatment is non-invasive, painless and typically involves exposing the affected area to a specialised light source for a prescribed period of time.

How Does It Work?

Inside every cell are tiny structures called mitochondria, often referred to as the "powerhouses" of the cell. These produce adenosine triphosphate (ATP), the energy required for cells to function and repair damaged tissue.

Research suggests that red and near-infrared light may stimulate mitochondrial activity, increasing ATP production and supporting the body's natural healing response. Scientists also believe it may:

• Reduce inflammation.
• Improve blood circulation.
• Encourage collagen production.
• Support tissue repair.
• Reduce oxidative stress.
• Promote healthy cellular function.

While these effects are promising, they depend on factors such as the wavelength of light, treatment duration, intensity and the type of injury being treated.

Potential Benefits for Athletes

Red light therapy has been studied across a range of sports and rehabilitation settings. Current research suggests it may help:

• Reduce muscle soreness after exercise.
• Improve recovery between training sessions.
• Support healing of muscle strains and soft tissue injuries.
• Assist recovery from some tendon injuries.
• Reduce pain associated with certain musculoskeletal conditions.
• Improve overall tissue recovery following intense exercise.

Many athletes also use red light therapy as part of their regular recovery routine to help manage the demands of training.

What About Bone Injuries?

There is growing interest in the potential role of red light therapy in supporting bone healing. Early research suggests it may influence the activity of cells involved in bone formation and repair.

Although these findings are encouraging, more high-quality clinical studies are needed before firm conclusions can be made. For conditions such as stress fractures or other bone stress injuries, established medical management, appropriate rest and a gradual return to activity remain the most important aspects of recovery.

Is It a Miracle Cure?

No.

While red light therapy may offer benefits, it should be viewed as a complementary treatment rather than a replacement for evidence-based rehabilitation.

Successful recovery still depends on identifying and addressing the underlying cause of the injury. This may involve appropriate strength training, improving movement quality, managing training load, allowing sufficient recovery, optimising nutrition and following a structured rehabilitation programme.

Red light therapy may help support these processes, but it cannot replace them.

Is It Safe?

When used according to the manufacturer's instructions, red light therapy is generally considered safe and well tolerated. It does not involve harmful radiation and is non-invasive.

As with any treatment, it is important to use certified equipment and seek advice from a qualified healthcare professional if you have an underlying medical condition, are pregnant, or are taking medications that increase sensitivity to light.

The Bottom Line

Red light therapy is an exciting and rapidly developing area of sports medicine. Research suggests it may help reduce pain, support tissue repair and improve recovery from certain musculoskeletal injuries, particularly when used alongside a well-designed rehabilitation programme.

While it is not a quick fix, it may provide an additional tool to support recovery and help athletes return to training with greater confidence.

As research continues to evolve, red light therapy is likely to play an increasingly important role in sports recovery. Combined with sensible training, effective rehabilitation, good nutrition and adequate rest, it has the potential to become a valuable part of a comprehensive approach to injury management.

Running places significant demands on the body. Every training session requires energy, and that energy comes primarily from the food you eat.

Carbohydrates are your body's preferred source of fuel during moderate to high-intensity exercise. They are stored as glycogen in your muscles and liver, providing readily available energy during training and racing.

Protein is equally important, helping to repair damaged muscle fibres and support recovery after exercise. Healthy fats contribute to long-duration energy production, hormone regulation and overall health, while vitamins and minerals support countless physiological processes involved in performance and recovery.

A balanced diet allows your body to:

• Train consistently.
• Recover more efficiently.
• Build strength and endurance.
• Reduce the risk of illness and injury.
• Maintain healthy energy levels.
• Optimise adaptation to training.

The Importance of Hydration

Water plays a vital role in almost every function within the body.

Even mild dehydration can affect performance by increasing heart rate, reducing endurance, impairing concentration and making exercise feel significantly harder than it should.

Sweating is the body's natural cooling mechanism, but it also results in the loss of fluids and electrolytes, particularly sodium. Replacing these losses is essential, especially during longer training sessions or in warm weather.

Signs of dehydration may include:

• Increased thirst.
• Dark-coloured urine.
• Headaches.
• Fatigue.
• Muscle cramps.
• Reduced performance.
• Difficulty concentrating.

Maintaining good hydration throughout the day is often more effective than trying to drink large amounts immediately before a run.

What Should You Eat Before Running?

Pre-run nutrition should provide readily available energy without causing digestive discomfort.

For most runners, eating one to four hours before training allows sufficient time for digestion. Meals should focus on easily digestible carbohydrates with moderate amounts of protein and minimal fat and fibre, particularly before harder sessions.

Examples include:

• Porridge with banana and honey.
• Toast with peanut butter and sliced banana.
• Rice with eggs.
• A bagel with jam.
• Greek yoghurt with fruit.
• Overnight oats.

If you're running early in the morning and don't have time for a full meal, a banana, energy bar or slice of toast may provide enough energy for shorter sessions.

Fuel During Your Run

Not every run requires additional nutrition.

For runs lasting less than around 60 minutes at an easy pace, water is usually sufficient for most runners.

However, longer runs, harder workouts and races often require carbohydrate intake during exercise to help maintain blood glucose levels and delay fatigue.

Sports nutrition research generally recommends consuming carbohydrates during prolonged exercise, particularly when running beyond 90 minutes. Many runners achieve this through:

• Energy gels.
• Chews.
• Sports drinks.
• Energy bars.
• Real foods such as bananas or dried fruit, depending on the duration and intensity.

It's important to practise your race-day nutrition during training. Never try a new product for the first time during an important event.

Hydration During Running

Fluid requirements vary considerably depending on:

• Temperature.
• Humidity.
• Running intensity.
• Individual sweat rate.
• Body size.

There is no one-size-fits-all approach.

During longer runs, drinking small amounts regularly is generally more effective than waiting until you feel very thirsty.

For runs lasting more than one to two hours, drinks containing electrolytes can help replace sodium lost through sweat and support fluid absorption.

Recovery Nutrition

Recovery begins as soon as you finish your run.

Following longer or harder sessions, the body needs both carbohydrates to replenish glycogen stores and protein to repair muscle tissue.

Eating within the first hour after exercise can help support recovery, although the total quality of your daily nutrition remains the most important factor.

Good recovery options include:

• Greek yoghurt with berries and granola.
• Chicken with rice and vegetables.
• Eggs on wholegrain toast.
• A fruit smoothie with protein.
• Cottage cheese with fruit.
• A balanced meal containing carbohydrates, protein and vegetables.

Rehydrating is equally important. Water may be sufficient after shorter runs, while electrolyte-containing drinks may be beneficial after prolonged sessions or heavy sweating.

Common Nutrition Mistakes

Many runners unknowingly limit their performance through poor fuelling habits.

Common mistakes include:

• Running long distances without enough carbohydrate intake.
• Starting sessions dehydrated.
• Under-fuelling while trying to lose weight.
• Skipping recovery meals.
• Trying unfamiliar nutrition on race day.
• Ignoring hydration during hot weather.

These habits can reduce training quality, slow recovery and increase the risk of illness, injury and overtraining.

Individual Needs Matter

No two runners are the same.

Age, body size, training volume, race distance, environmental conditions and personal goals all influence nutritional requirements. What works perfectly for one athlete may not suit another.

Developing an individual fuelling strategy takes time, experimentation and consistency. Training sessions provide the ideal opportunity to discover what foods and drinks work best for your body before race day.

The Bigger Picture

Nutrition and hydration are not simply about avoiding hunger or thirst—they are essential components of successful training.

Every meal, every drink and every recovery snack contributes to your body's ability to adapt, recover and perform. Consistently fuelling your body appropriately allows you to train harder, recover faster and maximise the benefits of every session.

Final Thoughts

The strongest performances are built on more than miles alone.

A well-planned training programme, combined with intelligent hydration and nutrition strategies, provides the foundation for long-term progress. By giving your body the fuel and fluids it needs before, during and after each run, you'll improve your energy levels, support recovery and give yourself the best possible opportunity to perform at your full potential.

Remember, your training doesn't begin when you lace up your running shoes—it begins with how well you prepare your body to meet the demands ahead.