Eat and drink the right things before and during a trail run to keep your energy and performance at optimal levels.
Instructions
1. Stretch and warm up thoroughly before setting out for a run.
2. Run a variety of trails. Find three or four different trails to run every week.
3. Hydrate yourself. Drink at least a liter of water or sports drink up to 2 hours before a long run, and a cup or two right before you begin.
4. Continue to drink water or sports drinks on a long run, in hot weather, or at high altitudes. Carry a water bottle or wear a backpack hydration system.
5. Eat high-carbohydrate foods like bananas and bagels, sports gels, and energy bars before and during your run, and wash everything down with water. One food item per hour of exercise should be sufficient - take a nibble every 15 minutes or so as you go.
6. Pace yourself. The surest way to run out of energy is by starting out too fast and wasting your reserves before they're needed.
7. Slow down on steep ascents and use gravity to your advantage on descents.
8. Maintain a steady pace on flats or rolling terrain.
9. Try to drink or eat while running on easier sections of trail. Or stop running if in a difficult section (rocky, wet, roots, etc.) while you grab a bite or sip. Another option is to run in place while fueling up.
10. Focus on your surroundings, not on your muscles - the beauty of a trail is a great distraction from aches and pains. If you absorb the scenery, you may forget how hard you're working.
11. Stretch immediately after a run.
Tags: before during, water sports