slice of toast or half a bagel. Alternatively, a few swigs of a sports drink can give you a quick boost – these are easier to digest than solid food, and are a good source of carbohydrate if you can’t stomach anything more substantial.Keeping hydrated

Knowing when and how much to drink while on a run is one thing - actually taking on water is quite another. Can you help this week’s questioner master the art and science of hydration?"During training I haven't been taking water with me, as I

calorie intake from carbohydrate sources such as pasta, potatoes, rice and cereal. This will pack your muscles with glycogen and delay the point at which you ‘hit the wall’ during the race. Stay hydrated Keep your energy and fluid levels high by cutting

the positives among the negative It's all part of the rich tapestry of running. It may have been a lack of hydration, incorrect training, excessive performance anxiety, hot temperatures, poor race strategy etc. It's easy to be downcast as a novice when

that it hydrates more effectively than water (the body keeps hold of it for longer) and it also contains protein, some carbs and electrolytes... One thing I learnt on a long run - Jelly Babies and sweat don't mix. Or rather, they do, to make sweet gunge. You should

miles or so. People get really obsessed about hydration and energy, wrongly believing that ‘the wall’ is essentially a failure to eat enough. Eat if you're hungry, drink if you're thirsty. – TmapStick to what you normally do in training with regards