- Focus on eating about 70% of your calories from carbohydrate eg rice, pasta or potatoes.
- Double your water intake to make sure you are well hydrated
If you know you can tolerate food before running, try a cereal bar, yoghurt or scone about 90 minutes before the start. You should try this straight away and see if you are ok with it as many people do get a stitch from eating so soon before a race. A lot of people leave 3 hours between eating and running.
Sip water on the morning of the race, especially if it’s warm but don’t drink too much as there is always a queue for the portaloos and you don’t want to miss the start.