How to fuel yourself for THE HERTS 10K

Training and nutrition tips from the Saracens Strength and Conditioning Department.

Start early - dont rush your training in the last few weeks and injure yourself

Don't jump in at the deep end - progress your training by distance, duration, intensity and frequency over time.

Warm up - slowly jog 600-800m then perform dynamic (moving) stretches of your muscle groups you are exercising e.g. quads, hamstring, glutes, calves, groins and lower back.

Cool down - don't stop suddenly jog or walk for 3-5 mins after a run and then perform static (stationary) stretches of the same muscles groups especially areas that are tight.

Stretch some more - stay flexible and decrease yiour injury risk 15-20 seconds each stretch even if you have a day off training.

Grab a partner - it depends on the individual but most people enjoy training with other people to aid their motivation.

Set yourself targets to be completed every 2 weeks, whether that may be a certain distance to complete or if you are more advanced a distance in a certain time.

Mix it up - if your legs are very sore improve your cardio-respiratory fitness through swimming or using a cross trainer, or if you just want a change play football, cycle, squash or touch rugby!

Try and eat a snack consisting of carbohydrates and protein within 40 minutes of finishing training, then eat a well balanced meal within 2 hours.

Hydrate - drink plenty of fluids before and after, and sip during. If it is a tough session weigh yourself with minimal clothing before and after. Replace the weight lost with 1.5X fluids e.g. 1kg = 1.5 litres (Milk is an excellent recovery drink due to it containing protein and electrolytes)