In the early days of the marathon, runners took in nothing but water. Today, they benefit from research into easily digestible energy sources that help fuel them for the long run.

Instructions

Things You’ll Need:



  1. Be sure to drink water and/or sports drinks every 15 to 20 minutes. Don’t let yourself get thirsty. Your goal is to prevent dehydration.
  2. Catch the early water stops. Once you are dehydrated, you won’t catch up.
  3. Consider the research. You might be able to increase your stamina by as much as 18 percent if you take in 0.5 grams of carbohydrates per pound of body weight during the race.
  4. Feel better by replacing not only water but also carbohydrates while running. These carbohydrates help to maintain a normal blood sugar level, as well as provide a source of energy for your muscles.
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  6. Try sports drinks, but also eat a banana, sports bar or sports gel.
  7. Don’t overdo it. While some fluids and carbohydrates are good, too much can cause stomach problems.
  8. Beware of trying something new. Some marathon spectators hand out food, but it’s risky to try something you haven’t tested first in training.


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