Sunday 07.10.12 2 4 5 days to go

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Food for Fitness

The two main challenges faced by anyone running a half marathon are a loss of energy-providing muscle glycogen (carbohydrate), and dehydration resulting from a loss of fluid. So in the build up to the race, and during the race itself, it is essential that your intake of carbohydrate is good, and that you drink plenty of fluids to ensure you are hydrated before, during and after exercise.

So when you start to increase your miles in training make sure you consider you diet and adapt it accordingly. We are not talking huge changes here. Increasing your carbohydrate intake can be accomplished simply by adjusting the size of the portions on your plate, ensuring that you eat plenty of starch based foods such as potatoes, bread and pasta. As the race gets closer, avoid eating or drinking anything unfamiliar, and keep sipping small amounts of fluid regularly to stay hydrated.

On race day morning, make sure you have a carbohydrate-based breakfast (such as toast and breakfast cereal). Don’t forget Lucozade Body Fuel will be on course at miles 3.5 and 9.6 so make sure you have tried them first in your training so that nothing is new on race day. Lucozade Body Fuel contains essential carbohydrate for the muscles, as well as fluids to replace what’s been lost through sweat. For all your running needs please visit the Lucozade website.

Don’t forget that the Lucozade Science team will be attending all the Royal Parks Foundation Half Marathon training days so make sure you have your questions at the ready. Questions can also be posted on the Lucozade running Facebook page, so become a fan today!

Whether you’re a seasoned runner or a half marathon “fresher”, we have some suggested meals to put you on course for race day success. Click here