caffeine and alcohol, which contribute to dehydration.You don’t know what to eat Simple: stick to tried-and-tested foods, avoiding seafood and spicy food. Aim for slightly more carbohydrate and slightly less fat than usual on the day before the race, but it

and infection after the race. You may also be feeling disorientated – or even depressed – in the come-down after achieving such a significant running goal.Unfortunately, there’s no formula for calculating how long your body will take to recover – this will vary

- especially important if it was a marathon. Keep snacking on high-carb/low-fat food and sipping non-alcoholic drinks until your evening meal.19:00 - Get stuffed Feel free to enjoy a carbohydrate-heavy blow out on the evening after your race. If you want your

down on caffeinated and alcoholic drinks and consuming plenty of water, especially during the week before race-day. You can tell whether you are adequately hydrated by checking the colour of your urine (it should be clear or pale yellow).Weight gain You

and infection after the race. You may also be feeling disorientated – or even depressed – in the come-down after achieving such a significant running goal.Unfortunately, there’s no formula for calculating how long your body will take to recover – this will vary

. It all turns into muscle glycogen. Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don’t count towards your fluid totals, however, and you’ll need to make up for their diuretic effect

.Personally, I prefer things like Lucozade Sport or SiS drinks so I'm getting energy into the system as well as liquid. Ideally beer and other alcohol should be saved for after the race although I know lots of marathoners who say they sleep better the night

, or keep the plan with your kit and copy it onto your forearm when you arrive at the race. Drink plenty (but steer clear of alcohol). Your urine should be almost completely clear. Have two glasses of water when you get up, and carry a bottle of water

and infection after the race. You may also be feeling disorientated – or even depressed – in the come-down after achieving such a significant running goal.Unfortunately, there’s no formula for calculating how long your body will take to recover – this will vary

.Avoid the practice of preceding a carbo-loading period with a few days of carbohydrate starvation.AdminIf you haven’t done so already, prepare your race-day shopping list and buy everything you need, from blister patches to energy gels.TuesdayMindVisualise miles 6