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23 MIN READ TIME

SPORTS NUTRITION FOR RUNNERS

ESSENTIAL CARBS

Carbohydrate is the essential fuel your body needs during exercise, but your store is relatively small. Depleting your store of carbohydrate, known as glycogen depletion, can happen after one long session or several days of more moderate distance running. Glycogen depletion makes you feel like you have no energy and your legs are like lead. It also makes you prone to overtraining, which can lead to poor recovery, coughs, colds, loss of muscle strength to protect joints, failure to improve your performance despite training hard, disrupted sleep, poor concentration and negative moods.

ESSENTIAL FLUIDS

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Find the complete article and many more in this issue of Men's Running - Jun-17
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Other Articles in this Issue


Men’s Running
By the time you read this, the spring race season will
News and reviews
Wireless earphones have an inherent problem. The battery
PACE
Commentator Jonathan Pearce on turning his attention away from football and Robot Wars to run yet another London Marathon
Warrior face paint at the ready; it’s time to dive headfirst into the barbed-wirelaced world of OCR
If, like most runners, you spent the first months of the year pounding out the miles, it’s time to treat yourself to a slick, lightweight shoe, up your speed and let the good times roll
Elite insights from former ‘fat bloke’ turned celebrated marathon man Steve Way
SPORTS NUTRITION IS ALL ABOUT MAINTAINING ENERGY LEVELS AND MINIMISING FATIGUE. THE EXPERTS AT HIGH 5 SHARE SOME TOP TIPS FOR FUELLING AND HYDRATING TRAINING SESSIONS
Overtraining may sound like a condition that should only affect pros, but even someone shooting for a 10K PB can be affected. Here are seven signs you may be pushing it and what to do if you are
There’s no doubt Whitlock’s remarkable longevity –
Four explosive exercises that will build the power, strength and speed needed to improve running performance
Sports therapist Lawrence Knott shares his injury-beating advice. This month: plantar fasciitis
Typically a road runner? Here’s how to dip your toes into the world of off-road – and why you might just love it
Having a child doesn t have to impact your fitness. With the right kit your new addition can be a ready-made running partner. Just remember these following tips…
International ultrarunner Robbie Britton has some lessons from the frontline
CUBA IS ON THE CUSP OF SOME BIG CHANGES, SO NOW IS A GOOD TIME TO CATCH THE ISLAND’S PAST AS IT LOOKS TO THE FUTURE
PLUS SUBSCRIBER CLUB MEMBERSHIP
POST-RUN STRETCHING MAY BE A CHORE, BUT ACCORDING TO RECENT RESEARCH IT’S ONLY ONE OF MANY TECHNIQUES WE SHOULD BE DOING TO ENSURE WE RECOVER FULLY FROM OUR ENDEAVORS
The heart-rate monitor has come a long way since the humble chest strap, but it’s still the metric of choice for most runners. Here we look at why beats per minutes should be at the heart of your training
SPANISH TRAIL RUNNER KILIAN JORNET HAS RUN UP MOUNTAINS LIKE THE MATTERHORN AND MONT BLANC IN RECORD TIME AND NOW HAS MOUNT EVEREST IN HIS SIGHTS. THE GLOBAL RUNNING ICON OPENS UP ABOUT THE PHILOSOPHY, TRAINING AND PSYCHOLOGY THAT POWER HIS EXTRAORDINARY EFFORTS
Nerves, niggles and nausea, a runner’s first mass-participation event can be a fraught experience. Fortunately, we’re here to help
IT MAY FEEL COUNTERINTUITIVE BUT REDUCING YOUR TRAINING VOLUME IN THE LEAD UP TO AN EVENT IS A TRIED AND TESTED METHOD FOR BEING FRESH ON RACE DAY. IF YOU DO IT PROPERLY
WANT TO RUN WITH US? HERE’S YOUR CHANCE TO TAKE ON A BRAND NEW AND EPIC RUNNING EVENT
With the hard yards behind them, our BMC men reflect on the marathon task at hand
FUEL
Boost your immune system and fight allergies with kefir
Packed with slow-release energy, grainbased grub should be your go-to the night before a race or long run
Supplement scare stories aside, it’s still good to get more calcium – but that doesn’t have to mean more milk in your diet
RACE
Jonny Muir takes to the skies at the Lakes Mountain 42
Assistant editor Isaac Williams unleashes his inner warrior at the Spartan South East Sprint
If you’re after some company for your final pre-marathon long run, the Lidl Kingston Breakfast Run is ideal
Pictures from the pain cave: a gallery of your grizzliest mid-race gurns. Send in your snaps!
Sucker for speed Jim Old struggles to stick to his slow and steady training protocol