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

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

introduction for those wishing to get a feel for the sport. Climbing from the small market town of Congleton to the summit of Bosley Cloud (a gritstone ridge on the Cheshire-Staffordshire border) the eight-mile-plus course nevertheless offers a challenging