Here are three things on when to do what when running:

1. Consume carbohydrates

Overloading the night before a race could cause stomach trouble. Instead, top off your glycogen supply by eating a greater percentage of carbohydrates for several days prior, while keeping the amount of food you eat the same.

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2. Apply sunscreen

Slather on SPF 30 or higher at least twenty minutes before running so the sunscreen has time to bind with the skin and thereby protect it. No need to reapply on runs of two hours or less.

3. Screen it out

Ideally, you want to replace your shoes before they lose their effectiveness, which is after about six hundred and fifty to eight hundred kilometres. If you are training for a race, shop for new shoes for about a month beforehand so you have time to break them in.

 Source: Runnerâ??s World magazine, Nov 2011


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