Q. I ran the Flora London Marathon last year and took gels every 45 minutes along with water and sports drinks when they were available. Is 45 minutes about right, or too frequent or infrequent? My feeling from last year was almost that I
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
'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
than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job
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
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
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
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
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
, 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
