“When runners have a plan, they do a better job of fueling, instead of just listening to the body when it’s thirsty or hungry,” Clark says.. “You wanted to enter the race well hydrated,” Clark says. If you wake up and your pee is dark in color, that’s a good indicator to start drinking more. And if it’s a super hot day, add some salt to your prerun snack, too.
A tip: Check the race site ahead of the big day, so you know where the water stations are and what fuel they have available so you can plan what you bring accordingly, Clark says. Check during training and you could even try the fuel they offer, so you’re ready to take it when you get to the start.One word: practice. You’ll only know if something works for you if you try it before race day. So put nutrition on yourand see how you perform with different foods and products.
“People want to make a plan, practice it, know what works, and believe in it,” Clark says. “Part of your training isKoch agrees, saying, “Just like competitive eaters train their guts to take on large quantities, runners have to train their guts during training. If you don’t think you can take on nutrition, you just have to train.”
Here are several stories that you can read to help you pick your fuel and make a plan for your specific race:
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