whites and 175ml apple juice. Press the mixture into a lightly-oiled 18x28cm baking tin. Bake at 180ºC for 20-25 minutes until golden. Allow to cool slightly then cut into bars.Bee-liciousHoney is a natural, cheap and effective alternative to energy gels
marathon or other endurance race. Carbohydrates are, after all, the top choice for fuel and the best energy source. "Runners should be taking in about 55 to 65 per cent of their calories in the form of carbohydrates,"says RW Nutrition Editor Anita Bean
for this as they are full of Omega-3 unsaturated fat, protein and a nutrient called CoQ10, which helps cells produce energy. Unlike runners downing caffeine-based gels, your energy levels won't crash when the effects wear off.Dried fruit is among the runner's best friends
of this stylish, up-to-the-minute model.Best Shoe: ASICS GEL-1150The Editor's Choice and Best Update from our spring/summer shoe guide, this is a well-cushioned and flexible shoe. Innovations over its predecessor include a new decoupled structure in the fore
.RunRunning shoes Running/bike socksExtrasSunglassesHat (optional)Sunscreen (optional)Food (energy bars/energy gels to give you a boost if your reserves run low during the race)Water bottlesPostrace outfit: You may be modest and prefer not to strut around in your
as shattering tiredness but it can also cause lack of energy and motivation, dehydration, interrupted sleep, digestion problems, disrupted bowel activity, headaches, irritability, irrational anger, loss of concentration, lack of alertness and disorientation
for Sports Medicine at the University of Pittsburgh Medical Centre, US. Sorry. The goal is to balance the energy you need to run well without sabotaging your hard work. Here's all you really need.20 Minute runConsume pre-run: WaterConsume during: Water (if
.Avoid the practice of preceding a carbo-loading period with a few days of carbohydrate starvation.AdminIf you haven’t done so already, prepare your race-day shopping list and buy everything you need, from blister patches to energy gels.TuesdayMindVisualise miles 6
What do elites drink in a marathon?Hilly Some say you don't need anything other than water in a marathon, others that sports drinks/gels are needed. I've always just stuck to drinking Lucozade Sport, but I'm sure this isn't enough in the latter stages of a
?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
