Nutrition Plan

Running Tip #14. Gel + water + salt: have a nutrition plan and stick to it. Gel + water every 4-5 miles or 30-45 minutes. Sports drink every 2 miles after the first gel. Salt tablets at miles 13 & 20. Practice nutrition during training even if you feel like you don't need it. If you sweat a lot or it's over 70 degrees, be more liberal.

For Gels, try PowerGel as it has 3x sodium than Gu. SaltStick caps are good for electrolyte replacement and preventing cramping. Finally, avoid caffeine a few weeks before the race and then use it on race day for an extra boost!