Runner's World (UK) - - Coach -

Run­ners are more likely to over­fuel than un­der­fuel, says Goldthorp, and that can cause gas­troin­testi­nal prob­lems. For dis­tances up to and in­clud­ing the half marathon, try to forgo midrun gels or sports drinks. In­stead, just drink water when you’re thirsty. How­ever, only at­tempt this strat­egy if you’ve been prop­erly fu­elling through­out the week and af­ter eat­ing an easy-to- di­gest 200- 400kcal meal two to four hours be­fore the race. Don’t worry about hit­ting the dreaded wall: most run­ners will have enough stored en­ergy to cover such dis­tances with­out tak­ing in ex­tra calo­ries, provided they pace them­selves evenly. And in case of emer­gency, you can grab the sports drink and/or gel of­fered on the route.


Try water- only train­ing runs to see how you re­spond (but carry your go-to fuel in case it goes poorly). Re­search what the race pro­vides – if it’s a new-to-you sports drink or gel, ‘ taste it in ad­vance to avoid nasty sur­prises midrace,’ says Al­li­son.

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