1.WATER AND FOOD Hydrate throughout your day, not just after a run. Get in the habit of sipping water continuously during the day and you will feel better on strenuous runs. If you are heading out for a run that will last a few hours, take food with you and eat at least every hour, whether you feel like it or not. Carrying water on a long run is uncomfortable for some people. Another option is to take a couple dollars in cash in your shoe or a pocket. Choose a route that passes by a convenience store, and make a pit stop to buy a sports drink or a bottle of water. This will also give you a chance to use the bathroom if necessary. Leading up to long runs, avoid spicy or settling foods for about 24 hours prior. The hour after you finish a long run is crucial to your recovery. Eat and drink sufficiently immediately following your run to bounce back quickly. 2.DAIRY PRODUCTS You’ve probably heard that dairy products are high in fat and should be limited if you want to lose ...
