including feed stations with Shot Bloks and Gels as well as Shot Electrolyte Drink on course.
Gels tend to be lightest and can fit up your sleeve for example for easy access although they are very concentrated and don’t suit everyone. Bars, which are less messy than gels, will give you good energy and may suit slower runners or those who plan to walk some of the way.
Clif’s combination of gels/
shot bloks and electrolyte stations will provide excellent carbohydrate and energy provisions on the marathon route.
Other runners swear by jelly babies, tablet
or dextrose tablets, all of which will offer carbohydrate but no fluid. They are easier to carry but, again, try beforehand and work out how many to take at one time and how often you need them.
MAKE SURE YOU ARE WELL HYDRATED Being even slightly dehydrated can lead to cramps, headaches and struggling more than usual during a race. Make sure that you are well hydrated in the days leading up to the race. About 2 litres of fluid (including water, tea, coffee etc) per day will be fine, unless it
is particularly hot. You will know that you are hydrated enough if your urine is a pale straw colour. From when you wake up, sip about 400-600ml of fluids until half an hour before the race. By drinking slowly, you will be able to absorb the fluid more easily. On shorter races of 10K or under, you are
unlikely to need extra fluid unless it is very warm. For races over 80 minutes, taking water on board early will help delay fatigue. Plan this in advance and decide whether to make use of the water stops or to carry water with you. Highland Spring will be supplying water at stations on both the Marathon and 10K routes.
DON’T TRY ANYTHING NEW ON RACE DAY If you are reading this the night before your race, you may be better off doing your usual pre-race routine as opposed to trying some of these new tips. Save this knowledge for future races, once you have tried out some of the suggestions and worked out what works for you.
As mentioned, Clif Bar products will be available on the Marathon route - get a hold of some before the big day and try them out on your training runs.
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