20 things you need to know to #ruleyourrun
Our team of experts have taken the time to answer commonly asked questions we receive from runners training for their next event.
1. Why is it important to follow a training plan?
Your training plan is designed to make sure you progress at the desired/planned rate to ensure physical fitness and to minimise the risk of injury so you’re at your best come race day.
2. How much fluid should I consume to help maintain my performance during my run?
How much fluid you need will differ from the next person. The basic rule is to drink little and often throughout and avoid taking on too much liquid in one go.
3. How much fluid should I consume after a training session?
Your personal needs will differ from person to person. Aim to drink 1.25- 1.5 times the amount you lost when training. For example if you lose 1 kg of body weight during exercise in sweat, you should aim to rehydrate with 1.25-1.5L of fluid.
4. How much should I be drinking during the day before training?
You should be looking to drink about 2 litres a day but if you’re training hard then you will need to take on more.
5. When should I take on fuel during a training run?
Training hard for long durations is likely to reduce your bodies carbohydrate stores. If you’re training for 60-90 minutes or more, then you may benefit from consuming 30-60g of carbohydrate per hour. Lucozade Sport is a carbohydrate-electrolyte solution that helps enhance hydration and maintain endurance performance. Everyone has different needs, so practice this during your training.
6. Do I need to take on carbohydrate during a short training session?
If your training session is less than 60 minutes and you’ve eaten well in the hours before the session you are unlikely to need any additional fuel during. However Lucozade Sport Low Cal contains 70% less sugar than regular Lucozade Sport, with only 50kcal, so it may be the fitness drink for you.
7. Is it OK to train first thing in the morning before having breakfast?
Sure, but we would advise you not to go too hard before breakfast as you won’t have eaten since the evening and therefore it may feel tougher.
8. What should I do if I start missing training sessions due to injury?
Check with a professional if you’re suffering a persistent injury. Depending on the type and severity you may be able to change-up your training and avoid worsening the injury.
9. What are some good exercises/stretches to help avoid injuries during my training?
Add some core exercises and leg strengthening exercises to your training. Improving your conditioning will give you that edge and help reduce risk of injury. It is advised that you stretch for 15-30 seconds for each muscle group after exercise. Consult a personal trainer or qualified coach for tailored advice.
10. Is it better to run faster at the start or the end of my long run?
The best way rule your run is to keep evenly paced miles. Ideally you shouldn’t start too fast or speed up too quickly at the end.
11. What is tapering?
Tapering is reducing the amount of training in the final phase before a competition.
12. Why should I taper before a race?
By tapering you are looking to make sure you are at your peak come race day by allowing your body additional rest time. You shouldn’t lose your fitness you have built up.
13. How do I taper correctly?
Around 1 to 2 weeks before race day begin decreasing the amount of training. You should keep the intensity high but lower the duration and/or frequency of the sessions. For more information explore our tapering advice.
14. If I’m progressing well, is it OK to skip ahead to tougher sessions in my training plan?
You may start to feel very fit and strong during your training which is great news. In these instances considering to skip forward in your plan to harder workouts may enter your head but it is best to trust your plan and stick to your schedule. It is designed to ensure you don’t over train and risk picking up an injury, and prevent you peaking too soon. You want to be at your best come race day.
15. Is it OK/what will happen if I miss a scheduled training session?
We all have different commitments to juggle with training so if you miss one session don’t worry – one session won’t have a big effect on your overall chance of success. However, don’t let it become habit and try to reschedule a session later in the week.
16. What should I eat the evening before a race?
A carbohydrate-rich meal and snacks before race day will make sure you have enough fuel to perform to your best. But do stick to foods you’re used to and have eaten in training before.
17. Is there anything I should avoid eating just before a race?
Aim to keep fibre and fat to a minimum in the evening meal and pre-race breakfast.
18. What are good examples of a race day breakfast?
Any food high in carbohydrate is perfect as a pre-race meal but stick to a food you’re used to and have eaten in training. Porridge, toast, cereal, bagels and fruit juice are all excellent choices.
19. What should I drink post-race to help my body recover?
Rehydration is an important aspect of recovery. Aim to consume 1.25-1.5L per kg bodyweight you have lost through sweat. Water is a good option, however fluid with carbohydrates in can also help to start replenishing your carbohydrate stores as well.
20. What are good things to eat after a race to help my body recover?
A snack that contains both carbohydrates and protein is a good choice for the time between crossing the finish line and sitting down for a well-earned, and well-balanced meal.