A practical collection
Running and race planning
Plan fuel, water access and practical kit for training and races, then rehearse before event day.
Begin with the session rather than a universal number. Short easy runs, long training outings and supported races involve different logistics. Build a familiar food and drink routine, check what you can carry, and practise opening and using it. A plan should be easy to adjust when conditions or access change.
Start with a useful tool
Where should a first-time runner start?
Use the first-event and morning-run guides for simple preparation. Progress to measured sweat-rate testing and race logistics when those decisions become relevant. The tools explain arithmetic and assumptions; they do not make a short run require gels, a vest or a fixed drinking schedule.
Guides in this collection
How Much Water to Drink Before, During and After a Workout
Build a practical workout hydration plan around session length, conditions and your own sweat losses.
Electrolytes vs Water: When Do You Actually Need Them?
Learn when plain water is enough, when electrolytes may help, and why sports drinks and oral rehydration solutions are not interchangeable.
How to Build a Hydration Plan for a Two-Hour Workout
Plan fluid for a two-hour run, ride, gym session or sport using conditions, access and a measured sweat-rate range.
Your first parkrun: a practical checklist for the week before
Prepare for your first parkrun with a practical guide to registration, kit, breakfast, pacing, the finish process and a calm event-morning checklist.
What to eat before a morning run: timing and breakfast ideas
Choose a comfortable breakfast before a morning run, with timing options, three example routines and a simple way to test food and drink choices.
How to build a long-run fuelling plan you can rehearse
Build and rehearse a long-run food and drink plan, including portions, safe eating opportunities, refill access, carrying and a practical fallback.
Energy gels vs real food for running: how to choose
Compare energy gels and ordinary food for running by portion, handling, cost, storage and comfort, then test a simple plan on a familiar route.
Running in the rain: clothing, visibility and route planning
Plan a run in rain with sensible route choices, familiar layers, suitable grip, visibility, safe turnaround options and dry kit for the journey home.
A realistic post-run recovery routine for everyday runners
Build a realistic post-run routine around ordinary meals, comfortable drinks, dry clothing, sleep and a sensible plan for the next session.
Sugar-free electrolytes: what they provide and what they leave out
Understand what sugar-free electrolyte drinks provide, what they leave out, and how to keep food, fluid and electrolyte decisions separate.
Milk after exercise: a food-first look at recovery drinks
Decide whether milk or a suitable alternative fits your post-exercise routine, considering the next meal, label, comfort, diet and safe storage.
Handheld bottle, belt or hydration vest: which carrying setup suits your run?
Compare handheld bottles, running belts and hydration vests by access, fit, refill gaps and a practical carrying-kit trial.
Drinking from race cups: a practical aid-station rehearsal
Prepare for race water stations with cup-handling practice, safe approaches, walking breaks and an irregular aid-station pocket card.
Soft flasks vs hydration bladders: access, refills and cleaning
Compare soft flasks and water reservoirs with a practical table covering pack fit, refill access, remaining volume and manufacturer-specific care.
Planning running water refills: a route worksheet and backup plan
Build a running refill plan around verified stops, the longest unsupported section, carrying capacity and a clear fallback route.
Sports drinks, gels and chews: compare equal carbohydrate portions
Compare sports drinks, gels and chews using equal carbohydrate portions, dated label examples, whole-packet counts and cost calculations.
Budget long-run fuelling: compare portions, reduce waste and rehearse
Build a realistic running fuel budget using cost per equal carbohydrate portion, whole-session costs, food storage and a rehearsal log.
Read the methodology for calculator limits and the editorial policy for how the guidance is sourced.