.Beware Of The Gas Avoid gas-forming foods such as baked beans and other pulses, cruciferous vegetables (broccoli, Brussels sprouts, cauliflower), bran cereals and spicy foods.Take To The Bottle Keep a water bottle handy so you remember to drink regularly throughout

with milk, a chicken or cheese sandwich, a jacket potato with beans and pasta with tuna. Failing that, have an apple, a few dried apricots, a handful of sultanas or a pot of yoghurt half an hour beforehand, to give you an energy boost and keep the shakes

an apple, a few dried apricots, a handful of sultanas or a pot of yoghurt half an hour beforehand, to give you an energy boost and keep the shakes at bay. DO have a drink and something to eat as soon as possible after your run. Drink plenty of water or a

as the protein slows down the release of energy, perfect for runs in excess of 45 minutes. During your workoutGood Energy gelBetter Isotonic drinkCheapest Apple juice diluted half and half with waterWhy? If you plan to run longer than 60 minutes, consuming 30

-morning drink. Coffee may be a good choice if you’re planning an early run – caffeine can make you feel more alert and wide-awake, and it helps increase endurance – but excessive amounts can increase nervousness, trembling and even trigger the runner’s trots. It

(with a couple of healthy snacks in between). If three square meals aren't an option, carry a supply of healthy but substantial snacks: bagels with cheese, yoghurt drinks, peanut butter sandwiches or assorted nuts and dried fruit. Plan a light meal

reduce the speed of fluid replacement. These are better post-run drinks that offer a higher dose of energy with the fluid.

Boosting your energy on the run has never been easier. With countless gels, drinks, chewy sweets and even an energy soup on the market, you'll have no trouble finding something to keep you fuelled to the end of even the longest ultra. For many of us