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60-Second Guide: Rest and Recovery
By Alice Palmer on 23/02/2009 15:26:35
Become a better runner even after you've pulled off your trainers with these quick and easy recovery tips
adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving
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Ask The Experts: Marathon Nutrition with ASICS PRO Team expert Ruth McKean
By on 14/02/2011 13:27:05
Catch the highlights from Friday's lunchtime debate, when ASICS PRO Team member and ASICS Super Six dietician Ruth McKean, answered your nutrition questions live in the forums.
'm pretty sure my times would be better if I could learn to take on food. How can I train my stomach to accept food? SP13A. Do you practise eating or drinking while running most weeks on your long runs? If it's only racing you have problems with
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Wind-down Merchants
By Nick Anderson on 13/09/2012 10:00:00
Tapering for a half-marathon should begin two weeks out from race day
meal at lunchtime the day before the race, then top up with light meals and snacks.Remain well hydrated but don't drink more than normal or drink extra sports drinks.PreparationRelax and try to take your mind off the race with other projects when
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Reader to Reader: Fuel On The Run
By Catherine Lee on 20/08/2007 09:35:05
What's the best way to top up your energy reserves during a long run? Here's what you thought
products on the marketI manage about 300-500ml sports drink in a marathon and maybe a few sweets. Some energy gels have to be taken with water, others can be tolerated without. In theory you also need to eat within 20 minutes of a long run - if you can
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Helen's Food Diary Analysis (sub-4:30)
By Wendy Martinson on 21/01/2009 19:37:43
Discover what nutrition recommendations a professional dietitian had for Helen after analysing her typical seven-day diet
intake by 300 - 400kcal to provide more energy for training while still accommodating her weight loss goal. This could be achieved by adding in a small snack prior to training (such as a cereal bar and banana) and drinking 500ml sports drink during any
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Marathon Q+A: Steve Smythe
By Steve Smythe on 19/03/2009 17:07:49
Experienced coach - and Lucozade Sport Super Six mentor - Steve Smythe answers your frequently-asked marathon questions
run at marathon pace too - if you keep your other runs shorter still, you should be fighting fit for the marathon.Q. I did a local 20-mile road race, but although it advertised plenty of drinks stations these were only stocked with water. I hadn
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Your First Race
By Beth Moxey Eck on 05/11/2002 16:08:23
How to make your first race a day to remember
received it before the race), energy bars, plasters, water or sports drink, petroleum jelly or sports lubricant, and fresh clothes and extra socks to wear after the race.Warm up and cool down Between 20 and 30 minutes before the start of the race, warm up
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Join The RW Forum At Windsor Half 2006
By Runner's World on 10/08/2006 14:25:43
Once again, the world's most sociable forum has organised a marquee for RW readers at the Windsor Half-Marathon (Sep 24). Read on for details
and food and drink for any RW member who wants to contribute a few pounds to the cost of it. All organised by the forum members themselves.All you have to do is add yourself to the list on the forum (there's lots of chat on the thread, but just copy
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How to run a half-marathon
By Owen Anderson on 07/05/2002 09:38:23
The technical know-how to make this your best half ever
, but they should be consumed during the race, too. Carbohydrate drinks can help you to perform at a higher level whenever your exercise lasts longer than about an hour.To get carbohydrates into your body during the race, you can use sports drinks or prepare your
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Performance Provisions
By Alison Hamlett on 03/07/2009 10:12:20
The best training foods can be the simplest
because of its role in bone-mineral health, muscle contraction and nerve conduction. Swigging this fat-free drink after a run will protect you against stress fractures, shin splints and possibly muscle cramps. Try it Skimmed milk is a great post
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