roughly how far you've run by how long you've been out." Fuel upWhether you're training or racing off-road, carry energy bars or gels for an instant energy hit. You should also aim to stay hydrated, too, so if you're going to be running for more than

kind of didn’t know what to do for the best. I ate a banana and a Mars bar. Drank an energy drink and stretched. I left the finish area and joined the crowds of supporters all eager to meet their runners. I was choking back the tears when I saw my

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