Q This may sound silly, but I have real problems drinking during races. Usually I grab a cup, spill most of the contents as I’m picking it up, get one tiny slurp of water and then spill the rest down the front of my vest. Any tips to help me

full meal.At the startContinue sipping water if you need to, but don’t go overboard. During the raceDrink regularly, and from early on in the race. Water stations will provide mineral water in small bottles every mile. If you have to walk a few paces

or decide to start rebuilding your extension.Food & DrinkIf you haven’t yet tried training after your planned race-day breakfast, do it today. Make sure that you’re getting enough protein this week – it’s easily overlooked. You should be aiming for 0

little as they walk through the drinks station. Use your judgement, but in any circumstance, try to resume your running rhythm as soon as possible after a station.Q: Should I try a track 10,000m race if I want to achieve my best time over the distance

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still

ineffective at holding water in your body. You don’t mention your urine output during the race, but I suspect this was quite high. Most runners can only absorb 600-900ml of liquid per hour at most. You could have easily exceeded this if you were drinking

drink 1000ml per hour for very long periods. The symptoms you describe are not those of hyponatraemia; rather they are those of someone with an intolerance to having anything in their stomach during exercise. I suggest testing different types

you hydrate with plenty of water in the days leading up to the race. Aim to drink regularly throughout the day (a minimum of 6-8 glasses or 1 litre daily). You also need to drink regularly during exercise and rehydrate fully afterwards.  Electrolytes

Q I have a problem that seems to affect me after finishing half-marathons: I feel queasy and don’t want to eat or drink. The feeling seems to pass if I lie down for an hour or so. As advised, I always try to take on water at each drinks station. Do

1. Always carry appropriate recovery snacks and drinks with you. Being prepared is an essential part of your training.2. Start eating and drinking immediately after exercise if you are training again within eight hours.3. Take 1-1.2g of carbohydrate