Q While running my last few marathons, I have felt nauseous from around 18 miles, and have vomited after finishing. I know runners need to keep hydrated, but taking on fluids seems to aggravate the problem. Im also worried about over-hydration
you hydrate with plenty of water in the days leading up to the race. Aim to drink regularly throughout the day (a minimum of 6-8 glasses or 1 litre daily). You also need to drink regularly during exercise and rehydrate fully afterwards. Electrolytes
, find out what gels and drinks will be available to you on race day and try them out.Racing overseasOther considerations will come into play if you are travelling abroad to race, such as how food and hydration strategies change with the climate, what
. If you over-hydrate, you dilute the sodium in your body, which can lead to hyponatraemia and, in extreme cases, death."Acclimatise yourselfIt's important to become used to racing conditions, even if it's a sprint race in a UK heat wave rather than
. With hydration and nutrition there are dangers in both taking on too much and too little. The key is careful preparation and knowing what you need on the day."For races up to about one hour you shouldn't need anything as long as you go into them properly hydrated
. Palpitations and mild tremors are also not uncommon, but as blood-sugar levels return to normal the feeling usually passes. Prevention is usually found in adequate pre-exercise nutrition and hydration, and the use of energy drinks while running instead of water
brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still
Q I was disappointed to get cramp at the 15-mile mark during a recent marathon. In the 48 hours before the race, I consumed plenty of carbohydrates and drank approximately four to five litres of water. During the race I drank plenty of water
Q This may sound silly, but I have real problems drinking during races. Usually I grab a cup, spill most of the contents as Im picking it up, get one tiny slurp of water and then spill the rest down the front of my vest. Any tips to help me
Q My quadriceps always cramp up when I run marathons, even though I hydrate well and stretch regularly. Why is this, and what should I do?A Exercise-induced muscle cramps are relatively common among distance runners. Quadricep cramps typically
