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.
Your training plan is designed to make sure you progress at the correct rate to ensure physical fitness and to minimise the risk of injury so you’re at your best come race day.
How much fluid you need will differ from the next person so firstly check our fluid loss calculator. The basic rule is drink little and often and avoid taking on too much liquid in one go.
Your personal needs will differ from person to person so firstly check out our fluid loss calculator. Once you’ve checked this out then aim to drink 1.25- 1.5 times the amount you lost when training. For example if you lose 1 kg of body weightduring exercise in sweat, you should aim to rehydrate with 1.25-1.5L of fluid.And be sure to rehydrate with a carbohydrate-electrolyte drink in the hours after a longer session(60-90 minutes and longer).
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.
Training hard can deplete your limited carbohydrate store. If you’re training for more than 60-90 minutes then you should take on 30g-60g of carbohydrate per hour to save the stores in your body. Everyone’s need is different so practice this during your training.
If your training session is less than 60 minutes and you’ve eaten well in the hours before the session you may not need to consume any fuel during. Have a bottle of Lucozade Sport Lite with you in case you need to top up with fuel, which will also provide a useful source of fluid and electrolytes as well.
Take a bottle of Lucozade Sport Low Cal with you, which provides a useful source of fluid and electrolytes as well.
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.
Check with a professional if you’re suffering persistent injury. Depending on the type and severity you may be able to change-up your training and avoid worsening the injury.
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 foreach muscle group after exercise.
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.
Tapering is reducing the amount of your training in the final phase before competition.
By tapering you are looking to make sure you are at your peak come race day by allowing your body to heal. However you shouldn’t lose your fitness you have built up.
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.
You may start to feel very fit and strong during your training. Ideas of skipping your plan to get to harder workouts may enter your thoughts but it's best to stick to your schedule. Your plan is designed to not progress too quickly,ensure physical fitness and minimise injury risk so you’re at your best come race day.
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.
A carbohydrate-rich meal and snacks before race day will make sure you have the right fuel to perform to your best. But do stick to foods you’re used to and have eaten in training before.
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.