Brought to you by Vhi Healthcare.

You've got the shoes, you've made the playlist and you're ready to rock.

But have you stopped to consider what you're eating? Whether you're a seasoned runner or a complete novice, you'll soon figure out just how important nutrition is. After all, what you eat will determine how well you train and how quickly you can recover. Think about it, you don't expect your car to run without petrol so how can you conquer a 10k without the proper fuel? We've teamed up with Vhi Healthcare ahead of the Vhi Women's Mini-Marathon to get advice on the best fuel to feed your workout. Vhi have even launched a chat bot Vee, on Facebook messenger to help you start running and become a better runner. Here are some of the essential foods that Vee recommends. Bananas Bananas are the perfect post-run snack. They are high in carbs so they provide you with an instant energy boost after a tough workout. Bananas also contain loads of potassium, which regulates blood pressure and reduces the risk of stroke. Why not have a banana smoothie with greek yoghurt after your run? Greek yoghurt is also a great source of protein so it's a win-win. Whole grain pasta Pasta is a great high-carb meal to eat the night before your long run. Whole grain pasta is better than white pasta because it keeps you fuller for longer and contains additional B vitamins which are important for building muscle and improving performance. Stay away from creamy pasta sauces and opt for lighter options instead. Dark chocolate Our prayers have been answered! It turns out that dark chocolate is good for you, well, one or two squares at least. Dark chocolate can lower your blood pressure and cholesterol levels. Plus, the flavanols in chocolate with a high cacao content help reduce inflammation. That's a good enough excuse for us. Broccoli  Those little green trees are packed with vitamin C, calcium, folic acid and vitamin K which are all important for muscle recovery and strengthening our bones. Try mixing broccoli into your stir-fry or adding it to your lunchtime salad. Trust us, your body will thank you for it. Nuts Nuts contain lots of nutrients that are essential for runners like protein, copper, and magnesium. Research has also shown that nuts contain anti-inflammatory properties which can help speed up your recovery. Nuts are a great ingredient to add to your cooking and baking. This easy energy ball recipe is a great way to add some nuts into your diet. Would you like some more running advice or motivation?  Vhi Healthcare, Ireland's number one health insurer have launched a free chat bot called Vee to help you start running and keep running too. Vee is on hand 24/7 to give you running advice, recipe ideas and even stretching tips.  So, whether you're training for the Vhi Women's Mini-marathon or excited about a local 5k then get talking to Vee today. You can sign up here.  This article is brought to you by Vhi Healthcare.