Before you run
Drink up! In the hope that you've already stocked up on energy through food, it's equally important that you hydrate yourself well enough for your run. The rule of thumb quite simply dictates that the longer you run, the more you need to drink. And don't discount isotonic drinks either. We personally found that for a 45 minute run, a bottle of Gatorade (with proper hydration throughout the day of course) worked wonders. For longer runs, we recommend that you either carry a bottle with you, or arrange water stops.