Activities such as yoga can also help with core strength and balance. Try to run two to three times a week, slowly building up the length or intensity. I decided to stop drinking alcohol in the days leading up to a run as I found it was having a negative effect on my performance and recovery. Try to avoid energy drinks during training - they have some benefits if you are exercising for over an hour but otherwise water is sufficient.Īnd you might want to ditch the booze. If you are eating straight after a run, make sure you include a good source of protein and carbohydrates so you don't need to snack later.Īlways remember to take a bottle of water with you. If you're training an hour or so after breakfast, try to eat something that provides slow-releasing energy. It’s important to refuel post-training to enable the muscles to repair and to support a healthy immune system. 'If you haven't eaten for a while before training, I'd suggest a snack containing protein, such as a shake or a couple of hard-boiled eggs paired with something easy to digest which will provide a quick release of energy like a banana, a couple of dates or apricots,' she reveals. Sugary snacks won't provide you with sufficient energy. Patient's nutritionist Rose Constantine-Smith advises that 'eating a balanced diet which is high in vegetables, healthy fats and proteins is important to support your exercise effort'.

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