What to eat to raise your running game

The amount of glycogen (carbohydrate) our bodies can store can give us enough energy for roughly 60–90 minutes of running (depending on pace and ability).

When these stores run out, we’re likely to hit that wall.

If you’re going long distance, you’ll need to top up your carbohydrate stocks at a rate of 30–60g per hour.

To put that into context, an average banana has 25g and jelly sweets have an average of 5g each. Dried fruits and sports drinks can also be good ways to take on carbs quickly in a race.

Staying hydrated is also key. You’ll need to take on around 150ml water every 30 minutes or so, although if it’s hot or you’re sweating more, you may need to up that.