Carbohydrate is your high energy fuel. Depleting your reserves will mean that your performance drops towards the end of a longer event. You will have noticed this on longer runs. For a PB or to make your event more enjoyable, you should ensure that you 1) start your race with a full fuel tank by carbo-loading and 2) consume carbohydrate as you run to top up your carbohydrate stores. Running coach Nick Anderson from Running With Us says: “I often used to run 64-65 minute half marathons and would take a couple of mouthfuls of gel at about 40 minutes to help with the final push, especially caffeine gels. For the recreational runner who is out on course for longer, gels will help make their run more enjoyable”.

Carbo-loading can increase your body’s store by 30% or more. Follow this three-step plan to make sure your fuel tank is full to the brim. 1. Reduce your mileage 4 to 5 days before your event. 2. Two days before your event, increase your carbohydrate intake to 10 grams per kg of body weight. For a 70kg runner that would be 700 grams each day. If that’s too much, then try to get as close as you can to that amount. 3. Most runners often don’t reach the required intake, as carbohydrate-rich foods are normally bulky. To avoid the bulk, drink 500ml of High5 EnergySource every 2 to 3 hours during the day and snack on 2 or 3 EnergyBars. This will provide around 350g of carbohydrate, your normal diet should provide the rest.

Breakfast should be light and high in carbs. Cereals, toast and porridge are good options. Drink 500ml of EnergySource for additional carbs and to stay well hydrated. Take an EnergyBar with you to eat on the way to your race.

15 minutes before the start take two EnergyGel Plus sachets (with caffeine) and drink 200 to 300ml of water or ZERO.

Sub 1:20 runners: Take one EnergyGel Plus around the 45-minute mark. 1:20 plus runners: After 40 minutes, start taking EnergyGel Plus. Take another gel every 20 to 30 minutes throughout. Use a High5 GelBelt to carry your gels. You can use IsoGel instead of EnergyGel depending on personal preference – they perform the same function. Practising using gel during longer training runs makes it easier to use on race day.

Your fluid needs will depend on how warm the weather is on race day and how much you sweat. Try to regularly take on water or on-course sports drinks, but if you use the on-course drink, take care not to consume too much additional carbohydrate from the sports drink. In very hot conditions you may need to take on additional electrolytes. Individual ZERO tabs can be wrapped in Cling Film and carried on your run. Simply put the tab into the on-course water to make a refreshing electrolyte drink. ZERO does not contain carbohydrate.

Drink 400ml of Protein Recovery as soon as you finish. Eat a balanced meal one to two hours later. Caffeine note: If you have any medical condition including high blood pressure, if you are pregnant, breast feeding or under 18 years of age, do not use caffeine If you are sensitive to caffeine and suffer any side effect, such as a higher than expected heart rate, discontinue use immediately. If you do not wish to use caffeine for any reason, simply follow the guidelines using gel without caffeine.