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Home > Get involved > Fundraising and events > Run for CLIC Sargent >- Make sure you have a good mix of carbohydrates throughout your
training programme, including bread, potatoes, pasta, rice and
breakfast cereals.
- About two or three hours before a long run, make sure you have an energy bar or a banana to top up your energy stores. Make sure you drink regularly before your run also.
- Running and drinking at the same time is not as easy as it sounds! Make sure you practise drinking during your practice runs. You may also want to try ‘carbo gels’ which provide you with carbohydrates and calories on your longer runs, hopefully to overcome the ‘wall’.
- Rehydrate immediately after a run, preferably with a sports recovery drink. On average you will lose at least half a litre of fluid each hour during training. Again, an energy bar or banana within 20 minutes will top up your system.
- Leave it a little longer before you tuck into a bigger meal, but you will need a combination of carbohydrates and protein within two to three hours of your run.
- Even on non-training days, make sure you drink at least two litres of water a day – without it you will feel lethargic and tired and your body finds it hard to burn fat whilst dehydrated.
- Visit www.hydraopt.com which will provide an accurate calculation of your recommended personal fluid intake level.
- Training for a run puts extreme demands on your body, and you may find you need extra sleep, often an additional 30 minutes or an hour a night.
- Don’t train if you are feeling ill or have a foot/leg injury, and don’t try to catch up afterwards. It’s particularly important that you do ease off in the final three weeks of your programme, so don’t be tempted to use this period to catch up.
- Enjoy yourself!