while training is also an absolute must. As a rough guide, try to drink 500ml of water, diluted juice or a sports drink two hours before a run, and another 150ml just before you leave. During If you plan to run for less than an hour, plain water should

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

toes.--Filling Up Fast...Bolton 10K, April 13Bolton 10K (Greater Manchester, April 13) While 40,000 runners head to the capital for the Flora London Marathon, another 1,000 will be travelling to the north-west for this fast and friendly road race