:19) as well as a few half-marathons. I tapered in the last three weeks to be fully fit.Everything was going great until after Mile 19. I had run all the way and was on for 3:30. I hadn't experienced any cramps, I was well-hydrated and well-fuelled but then I

; maintaining awareness of hydration levels; observing breathing patterns; working out split times; watching competitors and - in my case - counting in my head to determine where I am within each mile. This is something that I started doing a long time ago as a

or fish stock; tomato puree, tomato juice; beer or wine (up to a quarter of the total liquid).Liquid assets Liquids keep you hydrated in the winter and relieve congestion. Quick tip Buy condensed stock, as it takes up less storage space.3. Add vegetables

you to adjust the size of the main compartment. When zipped up in its compact position, there’s enough space to hold work clothes, a packed lunch and a lightweight waterproof jacket. At its full capacity, you can add a hydration bladder

does stretch.Contact www.1000mile.co.ukNike Hydration Belt – £20 This is pitched as a drinks belt but it has such a small capacity that you wonder whether it can do the job of keeping you hydrated. The belt itself is the stretchy, Velcro-fastening type

's selenium intake was lower than the recommended amount. Selenium is an important antioxidant and helps support the immune system. Good sources include brazil nuts, fish and shellfish, eggs, red meat, chicken and wholegrains.Fluid and hydrationRob usually

and gels, so it's important to find "real food" to see you through. Try different combinations on long runs to get the fuel you need – and avoid tummy troubles.It's just as important to stay hydrated – some ultras even require weigh-ins at feed stations

work properly."Take away tip Aim to drink at least two litres of water every day, and when you're exercising drink an extra 500ml per hour of exercise to stay well hydrated.Food Doctor Everyday Diet (Dorling Kindersley, £12.99) What's on the menu

and offered hydration and sweat testing by a Gatorade Sports Science Institute scientist to highlight the effects of intensive training on the body. Gatorade is the official hydration partner of Team Sky and the British Cycling team.Find out what happened

her on course hydration and fuel and has a comprehensive solution for all eventualities. With regard to sport nutrition to support her on race day, Kim is planning to use caffeine boost pre race as well as a combination of gels, jelly beans and body