• When training at this time of year when it is likely to be hot, drink approx. 1.5L of fluid for every kg of weight lost when running to help replace fluid lost through sweat. Remember thirst is a poor indicator of hydration status.

• Proportion your diet approximately 65% carbohydrate, 20% fat and 15% protein. Eat a wide variety of different foods from the four main food groups to include sufficient vitamins, minerals and protein:
1. Cereal & starchy carbs (e.g. bread, potatoes, pasta)
2. Fruit & vegetables (e.g. fresh, frozen, canned & juices)
3. Meat & vegetarian alternatives (e.g. meat, fish, eggs, tofu)
4. Milk & dairy (e.g. cheese, yoghurt)

• Carbohydrate gels are an ideal way to help boost your energy intake during your longer training runs. When taking a gel you should drink approx. 150ml of water or Lucozade Sport to help wash it down.

• When you are recovering following training, try to take in some form of protein along with 50g of carbohydrate. The science behind this suggests that the blend of both will help muscle repair and fuel repletion.

• Drink a minimum of 2L per day drinking little and often and in periods before, during and after exercise. For every 15-20 mins of exercise drink 100-150mls of a scientifically formulated isotonic sports drink

• As you begin to taper your training, increase your carbohydrate intake to top up muscle glycogen stores by eating plenty of high carbohydrate foods (e.g. bread, potatoes, pasta)

• Drink plenty of fluids to ensure your body is properly hydrated in the lead up to race day

• Your race day breakfast is very important - cereal, toast, porridge, fruit and juice are all high in carbohydrates. However, do not try anything new on race day!

• Don't try anything new on race day

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