When you are training hard, you have to fuel your body correctly.

Hydration is massively important

the night before you are going to do a run

just before the run and after the run.

For me, I will take on at least a litre of water before I go for a long run

not straight before - just sipped throughout the day

and a good isotonic sports drink.

When you are actually out on your run

if it is less than 45 minutes, you won’t really need to take a drink with you

but if you are going for a long run

perhaps an hour and a half to two hours, your sugar levels will drop

so, as unhealthy as it may seem, I will take some form of jelly sweets with me

like winegums or if you are really being professional you can get some energy gels.

So, after about 40 minutes of exercise

take one of these gels and you will get a bit of a second wind.

But it is really important to hydrate and also food

if you are doing a very long run

carb load the night before, eat lots.

Then on the day of a run eat little and often.

Personally, I wouldn’t eat anything for at least two hours before I exercise

so if you know you are going to go for a run at seven

then maybe have something to eat at half four or five o'clock

and then nothing but small sips of water before you do your run.

When you get in, the best time to eat is within an hour of training

that is your best window of opportunity

where your body will naturally break down all of the fats better.

So, when you have gone for a run

perhaps be prepared and prepare your dinner before you go out for your run

come in and eat your food, do some stretching and then sleep.