Drinking and eating

For a run under an hour, you don’t need to drink or eat during it: just drink normally through the day.

• Beyond an hour, or in strong heat, carry water; beyond 1 h 15, some sugar (a gel, dried fruit) helps you keep going.
• Eat light 2 to 3 hours before a session, and avoid a heavy meal just before a fast one.
• Afterwards, a meal with carbohydrates and protein helps you recover.

These are general guidelines: listen to your body, and ask a professional for any specific need.