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 was disappointed to get cramp at the 15-mile mark during a recent marathon. In the 48 hours before the race, I consumed plenty of carbohydrates and drank approximately four to five litres of water. During the race I drank plenty of water
cause an electrolyte imbalance, which can also lead to nausea," says Taylor.Having a race-day nutrition plan is the best step for combating exercise-induced nausea. Some athletes set their watch to beep when it's time to take in fluids. "Develop a fluid
occur when muscles are used repetitively, which is certainly the case during a marathon. Possible causes include electrolyte imbalances (not enough sodium and/or potassium), fatigue and running in hot temperatures.If your quads cramp up during a marathon
(eg maltodextrin). This is easier for your stomach to absorb than the same concentration of pure sugar. Electrolytes may also guard against low salt levels and help to speed absorption of fluids (but do try drinks without as well, to make sure
enough attention to replacing electrolytes," says Ward. "Many triathletes I've coached take the sensible approach and perform better as a result." The day the heat was onHow the professionals learned important - and hard - lessons about racing in high
is just about ticking over, so I would recommend you do no more than 60 - 70 minutes of easy running.Q. Is it a bad idea to do a 10K race the weekend before? mad markA. If you want to run at your best in the marathon I wouldn't advise racing a 10K the week
© Getty Images If 26.2 miles just isn't enough, an ultra could be the race for you. Races longer than a marathon, ultras range from 30 miles to hundreds of miles and take place in hundreds of beautiful locations from Sussex to the Sahara
back checked) or it could be de-hydration or fatigue. Try drinking an electrolyte drink in the days leading up to the marathon, and ensure you have a good hydration strategy in place for the race. Q. Do you find you get all kinds of strange aches
It’s unlikely you’ll win every race you enter but you can be a winner every time you race by beating yourself and setting a new PB. Here are nine tips that work.Strong LegsMany runners assume that because they run, they don’t need to do leg
