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

’t think of that final plate of pasta on the eve of the race as your last meal. Your body will use up some of that food energy overnight, so make sure you have breakfast. European 5000 and 10,000m champion Sonia O’Sullivan chooses bread or cereal, coffee

cent less sugars than regular sports drinks. It contains electrolytes to help you stay hydrated and B vitamins for energy. But with only 50 calories per 500ml bottle, you can drink it knowing you won't consume more calories than you've burned

?• Hills• Cross-trainingMARATHONING• When to move on from base training in a marathon build-up?• How Janice Moorekite jumped from 3:10 to 2:48• I've run 3:12 - how long should I wait to run sub-3?• How often to race in marathon training?• I missed 2

crucial role in running style.Since the weight of your arms is relatively low, the extra weight of the drinks bottle might well disrupt your gait. To keep balanced, you’ll adjust your arm swing to accommodate the additional weight. Often the arm carrying

to pay: 40p (powder sachets) to £1.50 (ready-mixed) per 500ml Read more: A Quick Guide To Sports Drinks | Complete Guide to Hydration | Sports Drinks Reviews10. A Lightweight JacketWhy? A running jacket makes training in cold or wet weather easier

under 3 1/2 hours Finishing Time: 3:24:00, a PB, but only just! What would I have done differently: Not slowed down in the last 6 miles? Key to success: Getting tanked up with sports drinks at the start and throughout the run. Doing a triathlon 2 weeks

. For triathletes though, carbohydrate-rich foods are essential. New research shows that most people, including endurance athletes, easily meet their protein requirements and don't consciously need to eat more. You require around 1.2g to 1.4g of protein per kg

, as this is more likely to contain more natural ingredients."Chasers With PintsIf standard sports drinks during races don't cut it for you, try the Midsummer Dream Footpath Race in Devon. In Britain's answer to the Medoc Marathon, runners down a pint at six pubs

physiologist at the University of California in San Francisco, Engler, along with her twin sister and fellow PhD Marguerite, has spent the last 15 years researching the connection between diet and blood vessel health. In 2004, the Englers published the first