You can keep your tropical sunshine, melting Tarmac and chilled energy drinks. We are just about to enter the best time of year for running. While the rest of the population chucks another log on the fire, wraps itself in a duvet and sips from a
greater in the group that refuelled right away. Bonci recommends 50g of carbohydrates and 10g of protein after you exercise. Yoghurt and muesli, or an energy bar and carbohydrate drink will do the trick. Baby Your BodyIf you want to run like an elite
only absorb 240-280 calories an hour, so snack from the start, before you get hungry, and eat carbs little and often to dodge the dreaded ‘wall'.Even the most sweet-toothed runner would struggle to fuel themselves entirely on energy drinks, bars
?SN: I carry my own nutrition because it's so personal. I use PowerBar energy gels and water and have electrolyte tablets with me too. I avoid gels with caffeine.TW: How do you see the women's race unfolding?SN: Chrissie's the firm favourite to win again
. If you're racing over 5-10K, then aim to eat 400-500kcal. Try one energy bar and 250-500ml of sports drink or one whole-wheat bagel spread with jam, half a banana, and water. If you are racing further than 10 miles and running anywhere from 75 minutes
morning sickness, and some runners keep an energy bar on hand for the same reason – a little bit of food can help when nausea strikes.Never again! Know your stomach's idiosyncrasies – and obey them. If you're travelling overseas, stick to familiar foods
."Liquid or solid? Energy bars, gels, and drinks all supply much-needed carbohydrates before, during, and after those long runs you'll be doing this month, but which is best? "The harder you're running, the more blood is diverted from the stomach to the working
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
-give it up again. As long as you're aware of this recycling phase, you can go cold turkey (as I did). On the finish line, I realised I was 'recycling' and so dismissed it, and just had a big bar of choccie instead! Getting past the recycling stage
the time to prepare your route with treats, do shorter laps of the same route so you can pick up an energy bar at the same point every few kilometres, or simply carry a small packet of sweets with you," she says."These might seem like a distraction
