Part 5/9:
Another common issue that leads runners to struggle is the lack of proper nutrition and hydration. If you’re planning a run lasting 30 to 45 minutes, consider snacking on something easily digestible, like a banana or a slice of toast, about 30 to 60 minutes before you head out. For longer runs, ensure you consume a more substantial pre-run meal, such as porridge with banana or a bagel with peanut butter and jam, at least 90 minutes beforehand.
Furthermore, during extended runs (like those for marathon training), it’s beneficial to consume energy gels or snacks providing approximately 20 to 30 grams of carbohydrates every 30 to 45 minutes to maintain energy levels. Use your training to find what works best for your body.