PIT STOP
SAVVY SWAP
Instead of layering up your toast with lashings of peanut butter, try almond butter instead. The healthy fats in almonds help lower ‘bad’ cholesterol. They also contain vitamin E, to reduce inflammation and prevent signs of ageing, as well as magnesium, to boost heart health and help muscle recovery.
TOP TIP
There’s no ideal amount of fluid for a race. The key is to start hydrated, then drink to thirst. The more you sweat, the thirstier you’ll be. For most conditions, drinking 400ml to 800ml per hour should prevent dehydration and overhydration. Stick to water if running for less than an hour.