In this video, you will learn some tips for maintaining your energy levels when running through drinking and eating snacks.
Once you've mastered all the basic techniques in this chapter of our Running program, you're ready to move onto the next chapter, to take your running even further!
Running is a high-intensity sport, so it's important that you stay hydrated and take snacks as necessary so that you're fuelled throughout your run. Watch this video to find out how!
In this video, you will learn how to stay hydrated and fuelled throughout your run.
Running is an intense physical exercise, and adjusting your water and energy intake is essential in order to maintain your performance.
We will look at some ways for you to stay properly hydrated and fuelled throughout your run.
Physical exertion leads to severe dehydration due to sweating, and it is essential to make up for it by drinking water when you run.
Take one or two sips of water every 10 to 15 minutes.
Your beverage should be around 15 degrees Celsius (59 degrees Fahrenheit), which is cool but not too icy.
Don't wait until you feel thirsty to drink. Feeling thirsty means that you are already dehydrated.
If you're running for more than an hour, you may also like to drink some fruit juice, or a sports beverage containing sodium, carbohydrates and vitamins.
These beverages allows you to make up for the loss of carbohydrates and mineral salts.
The longer the run, the more you should make up for the energy you're using.
For exercises that last over an hour, have a small snack such as a granola bar.
This contains the carbohydrates that your muscles need.
Don't forget to stay well hydrated before and after your run, and follow a mixed and well-balanced diet.
Proper hydration and carb intake throughout your run will allow you to maintain your performance. Over to you!