beverage (such as a sports drink) could help you recover faster. Another study, published in the journal Nutrition, found that a total of 10 milligrams of the supplement taken after exhaustive exercise such as a marathon could cut the risk of catching a
This week, one RW member wants YOUR advice on how to get to sleep after an evening run..."I have to do my weekday and some weekend runs in the evening (7-8 o'clock-ish). The nights after my runs I don't sleep very well. I've stopped using recovery
and drinks will come in useful. They will also help your recovery and your training on days that follow. ➌ Make sure you are fully warmed up, and stretch after every session to help your muscles stay loose. ➍ Hill training is another way to develop speed
managing solutions as best you can.Q. How can I prevent the post-long-run munchies? The Evil PixieA. I'd recommend stretching things out - when you get home from your run, have a recovery drink, stretch and hit the shower. Then, 30 to 60 minutes later have
or recovery drink to speed up rehydration and muscle recovery.Top Tip Add a couple of layers of kit to avoid becoming too cold as you cool down.To boost your speed and increase your lactic tolerance……Ride your way to the threshold Warm up for 15 minutes
:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5K and a half in the same week
to others' fears. Many doubted my ability to get a top 50 place on my first attempt but I chose to ignore them.8. Think DrinkDrink a recovery shake immediately after each stage and ensure you eat all your food within two hours of finishing. This is when your
back checked) or it could be de-hydration or fatigue. Try drinking an electrolyte drink in the days leading up to the marathon, and ensure you have a good hydration strategy in place for the race. Q. Do you find you get all kinds of strange aches
carbohydrate and 30 per cent protein (eg a tuna sandwich, or a specialist recovery drink) is the best way of giving your muscles the nutrients they need to minimise post-race damage and soreness. Also, keep drinking water or rehydration drink throughout
are the minimum for marathon training, (b) how often I should have repeat blood tests to check and (c) how long to continue with supplement?Also, how do you balance recovery with not gaining weight? How do you balance sports drinks, gels and bars, as well
