Protect your skin, carb0-load and stay hydrated

Come rain or shine: Frequent outdoor training can take its toll on runners’ eyes, skin and more. Many runners take the protection against the elements for granted. Yet this is one of the key aspects of healthy running. Be weather savvy:

Your eyes and skin are exposed to UV-rays whenever you run. No matter what the conditions are outside, wearing sunscreen on a run is imperative. Sunscreen not only lowers skin cancer risk, but also prevents dark pigment spots and general cosmetic damage. Dermatologists suggest that a broad-spectrum SPF 50+ should be applied every two hours.

Sunglasses protect your eyes against UV-rays. Make sure that they offer protection against UVA and UVB rays as each affects the eye differently.

Rain reflects 100% of UV-rays off the ground, so it is just as important to protect your eyes in cloudy or colder weather as on sunny days.

For extra UV-protection use a headband, hat or buff, which will also keep sweat (and hair) off your face. Try a visor with a terry cloth band to absorb extra moisture from your skin, or a light mesh cap that offers both ventilation and sun protection. Food and drink before and during your race: Ireland’s national health foundation has great diet tips to help you fuel up for any race day. According to the NHF you should:

Base every meal (four days before the race) around a carbohydrate rich food such as: bread, breakfast cereals, potatoes, rice, cous cous, noodles and pasta. The higher fibre options such as wholemeal and wholegrain varieties are preferable.

Consume a high carbohydrate snack between meals, such as: fruit, wholemeal scone, low-fat yoghurt, dried fruit, cereal bar, fruit bread, fruit smoothie. Use thicker slices of bread. Choose deep pan rather than thin-based pizzas.

Add potato to soups and salads. Sweet potatoes can be used as a substitute for regular.

Eat boiled/mashed/baked potatoes instead of chips or roast potatoes.

Try boiled rice/pasta with stews and curries for variety.

Pasta and rice mixed with beans/peas/sweetcorn or raisins make tasty salads.

Add fresh or dried fruit to breakfast cereals and desserts.

Make your own “high carbohydrate” smoothie with fresh or tinned fruit, low-fat yoghurt and honey or sugar.

Staying on top of your daily hydration is of utmost priority. Ensure that you are well hydrated in advance of the marathon. Isotonic sports drinks, or a homemade solution such as mixing 4080g sugar or glucose powder, one litre water (previously boiled and cooled) and 1g salt. Sip about 500ml of sports drink an hour or two before you set off. That’s enough time for your body to absorb what it needs and eliminate what it doesn’t.

During the race you should aim to drink 150 to 200ml every 10 to 15 minutes. Isotonic sports drinks help replace salt lost during perspiration as well as carbohydrates. Carrying a supply of water is also important for staying hydrated.