from the toes. And check your shoes, Marot advises. "Your shoes have to provide flexibility at the same time as support."BAD HABIT: You run too slow on long runs "Glycogen is the storage form of carbohydrate, and when you run low, you run slow," says
. Conversely, try a high-intensity morning run followed by an after-work weight-training session.The myth: Running on empty is a smart way to burn extra fatThe truth: In theory, because your blood sugar and muscle carbohydrate levels are low after an overnight
and carbohydrate than the normal person. You can do that through your diet or you can do it with supplements. If you can eat that amount of fruit and vegetables then thats probably the best way to do it, but if you cant, then I think basic vitamin supplements
enough fluids or with a carbohydrate sports drink can cause digestive problems, as can excessive fluid or making your favourite sports drink double the strength. If you encounter problems in the race, slowing down for a short period of time can help
to one side.FINALISE YOUR RACE PLANWork out what you will eat and drink on the day based on your energy needs and the weather. For a one-hour race all you will need is water. For a two- to three-hour race it's a good idea to take in some carbohydrate
be hard to meet your daily needs. Bonci suggests getting more by adding it to snacks. “Many snack foods are high in simple carbohydrates that are digested quickly and are low in protein so they don’t keep you full for long,” says Bonci. These weight
of salt. Much cheaper than commercial drinks and works just as well, I feel. One pint per hour delivers about 30g of carbohydrate, which is what you need if you're running more than two hours. See full threadOdd but energy-filledJacqui Starling - Eat
their stomach can handle. Christina is preparing for two races in February so she's also turned her attention to carbohydrate gels. There was some fierce debate on the forum - it was very interesting to hear everyone's opinions and past experiences. Weeks 2 - 3
to split Andy's diet into the three most important food categories: carbohydrate, protein and fat. I then compared Andy's diet to the recommendations of an athlete at his level of activity. On the whole, his diet was good and well-balanced and his post
intake to achieve certain goals such reducing body fat levels or improving recovery etc. To do any of these things you do not need to include expensive foods.So consider the basics you need. The base of all meals should contain carbohydrates
