's easy to lose track of your water intake and if you're in a hot climate you'll be sweating even when you're doing nothing. Stay hydrated, and conserve your energy and glycogen stores by drinking fluids that contain electrolytes and natural sugars

consumptionCarb content Isotonic sports drink (eg Lucozade, Powerade, Gatorade)32g per 500ml 350ml unsweetened fruit juice + 350ml water + 0.8g salt35g Energy gel (eg SIS, High 5, Power Bar)23-26g Breakfast/cereal bar25-32g Large

. If time allows, wash your face before running, and again after you run before re-applying make-up. Use a sunscreen specifically formulated for the skin on your face and neck. Choose a gel or lotion for the rest of your body, rather than a cream. Wipe

Jenkinson. "Are you truly, physically too tired to go on? If so, then stop. There are certainly times when it's smarter to quit." If things aren’t quite so bad, walk for a few minutes, drink some energy drink or eat a gel and start moving again. Then take