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Try to eat some starchy foods within two hours of finishing the event – your muscles can replace energy most efficiently during this post-run window.
Avoid dehydrating alcoholic drinks for 24 hours before you run and make sure you’re fully hydrated before consuming any alcohol post-run.
In the weeks leading up to the event, the colour of your urine is a useful indicator of hydration. Pale straw-coloured water is ideal. During your run, drink when you need to. Don’t take big gulps if you’re not thirsty – you could put yourself in a condition called hyponatraemia where your body salts become diluted, possibly causing confusion and vomiting.
Make sure you know where the drink stations are on route. Water will be available, but only take a drink if you need one.
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