PREVIEW

Five things to do before running a marathon. Start the day right Opt for breakfast options that are high in carbohydrates for energy, with moderate protein for muscle repair. Emma recommends porridge with nuts and a drizzle of honey as this combination contains "slow-release carbs, natural sugars and a touch of healthy fats to keep you energised throughout your run”. Pack a punch with protein Make protein a key part of your diet to help you build and maintain muscle during training. According to Emma, protein sources such as chicken, turkey, eggs, fish, lentils, and chickpeas help with recovery. Keep your energy up It's essential to eat enough to support your energy levels and recovery. ”Undereating can lead to fatigue, poor performance, and increased injury risk - so listen to your hunger cues and nourish your body properly.” Stay hydrated Dehydration can seriously impact your energy and performance, so make water a priority. Emma advises that you should drink water throughout the day and always after your runs. Consider electrolytes To keep your body hydrated and aid recovery post-run, consider adding electrolytes to your water. ”Electrolyte-rich drinks help restore electrolyte balance, prevent muscle fatigue and reduce the risk of dizziness.”
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