Running and race planning
Plan what to drink, what to eat and what to carry on training runs and race day. Try your setup on a familiar route first.
Find your race distance
Think about the run ahead. A short easy run and a long race with aid stations call for different plans. Check what you can carry, then practise drinking and opening any snacks or gels you plan to use on the move.
Tools to get started
Guides in this collection
How Much Water to Drink Before, During and After a Workout
Plan drinks before, during and after a workout, with practical examples for different conditions and session lengths.
Electrolytes vs Water: When Do You Actually Need Them?
See when water is enough and how to choose between electrolyte drinks, sports drinks and oral rehydration products.
How to Build a Hydration Plan for a Two-Hour Workout
Build a drink plan for a two-hour workout around your sweat rate, the weather and where you can refill.
Your First parkrun: What to Bring and Expect
Get ready for your first parkrun. Find out how to register, what to wear, when to arrive and what happens at the finish.
What to Eat Before a Morning Run
Find breakfast and snack ideas for an early run, with example timings and ways to test what sits well with you.
Long-Run Fuelling Plan: What to Eat and Carry
Work out what food and drink to take on a long run, when you’ll reach it and what to do if a refill or your stomach changes the plan.
Energy Gels vs Real Food for Running
Compare gels and everyday foods for running by carbs, cost, carrying, water access and what your stomach tolerates.
Running in the Rain: What to Wear and Pack
Choose layers, grip and a route for a wet run, with a checklist for visibility and getting warm and dry afterwards.
After a Run: Food, Drink and Recovery
Build a simple post-run routine with everyday food, drinks, dry kit and time to recover before your next run.
Running Bottle, Belt or Hydration Vest?
Compare handheld bottles, belts and vests for fit, access and the longest gap between refills on your route.
How to Drink From Race Cups at Water Stations
Practise taking a cup, finding room to slow down and planning where the race stations fit on your route.
Soft Flasks vs Hydration Bladders for Running
Compare pack fit, access, refilling and cleaning before choosing a soft flask, bladder or a mix of both.
Running Water Refills: Plan Your Stops
Find reliable refill stops, work out the longest gap and plan what to carry or where to turn back.
Sports Drinks, Gels and Chews: Compare Carbs
Compare the same amount of carbs from drinks, gels and chews, with worked examples for pack sizes and cost.
Long-Run Fuelling on a Budget
Compare cost for the same amount of carbs, cut waste and work out what it costs to fuel a full run.
Where should a first-time runner start?
The first-event and morning-run guides cover simple ways to get ready. If you’re planning a longer outing, the race planner and sweat-rate calculator can help you work out what to carry.