Q After a run, I get an intense hangover-type headache that can continue for two to three days, even though I take the usual pills. I don’t drink alcohol or coffee, I drink isotonic drinks when I’m training and racing, and water the rest

products on the marketI manage about 300-500ml sports drink in a marathon and maybe a few sweets. Some energy gels have to be taken with water, others can be tolerated without. In theory you also need to eat within 20 minutes of a long run - if you can

Lucozade Sport£10.80 for 12 bottles Carbs per 500ml: 32g“Contains all the major nutrients you need,” says coach Chris Husbands. “Better for longer events – half-marathon and above. Raspberry is actually nicer than standard orange

in the 30-60 minutes before training to ensure that you’re properly hydrated before you start. Once you’re running, sip 150-200ml every 15 minutes. If you’re still thirsty afterwards, or failed to drink during the session, another 400-800ml may be required

Q I do my long runs and races with a water bottle that fits around my hand. Is it true that long-term use of these can affect gait and cause injury?A You are right to be cautious about the use of a water bottle that fits around the hand. There

You've been training for months. You've spent more early mornings in running shoes than you have tucked up in bed; you've done short runs, long runs, quick ones and slow ones, all of them at paces ranging from 'race' to 'rather not actually, thanks

Q I’ve recently taken up running, after losing 115lbs in 18 months and giving up smoking after 25 years. I’ve been running for about 20 minutes every morning for four months, but my goals are to build this up to 45 minutes, five times per week

recently that shows your longest run in training is a good predictor of your marathon performance - running up to 20 miles before the race is really important. However, assuming you have done these long runs, you also need to look at your pacing

and to replace fluid you've lost trhough sweat. The guidelines are: 1g of carbohydate per kg of body weight as soon as possible after exercise, plus 10-20 g of protein. As for fluid, drink according to the amount of weight you've lost. Monitor your urine colour

in search of steaming bowls of porridge. It's high in muscle-fuelling carbohydrate and is a good source of iron to maintain oxygen-carrying red blood cells. Try it Porridge is perfect before a long run because it provides slow-release carbs that keep you