Nutritional information

Food

• Always eat breakfast, as this is your fuel for the day
• You need a complex carbohydrate three hours before you run, and a carbohydrate snack of 50g 20-30 minutes after each run. Examples of snack ideas as follows:
• 2 bananas
• 8 rice cakes
• 1 pint of fruit juice
• 1 bagel and orange juice

Routine

• Keep a food diary in conjunction with your training diary
• Five smaller meals is recommended over three larger ones
• Make sure you stick to a routine in terms of diet, and don't do anything different close to the race

On the day

Don't overeat the night before, or on the morning of the race Organise your half marathon-day breakfast the night before, and make it a light breakfast. Don't experiment! On the day, start drinking water early Keep on drinking - take on water at each station Don't wait until you are thirsty before drinking Consider taking a carbohydrate snack with you to keep you going whilst running

After the race

• Keep drinking fluid upon completion of the race - until your urine appears straw coloured
• Make sure you eat a good complex-carbohydrate meal as soon as you can

Please note that this advice is offered as guidance and Crisis cannot be held responsible for any illness incurred either during training or during the Great North Run. Please consult a doctor for specialist advice