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ok at the start of every thread i start ill put some info....I'm 35, 192 lbs / 87.1kg and only 5'8 / 172.5cm. Slightly diabetic.
With that out of the way i would like some suggestions on what to eat b4 going on a 60+ min run & how long should you wait after eating to start your run.
1) Diet - Right now b4 i start my run i eat 1 bananna and 2 severing of fat free plain yogurt with some canned fruit in it and take a bottle of zero calorie "Powerade" with me for the duration of the run.
Can anyone give me some better examples on what to eat pre run for that time period or even longer? and how long after eating to start the run.
2) Stretching - Right now i do 3 reps of 45 secs on each leg of the following.
a) Hamstrings - Elevate 1 foot on a step or something and lean forward to stretch
b) Calves - Put hands on a wall while putting 1 foot behind you heel down.
c) Quads - Stand up, grab your foot and stretch it to your butt.
Any more suggestions on more or different stretches would be greatly appreciated, or maybe a link to another site.
Last thing...Carying that bottle of Powerade for an hour + seems to cramp up my hands, what do you pros do on long runs for drinks? just curious if there is an easier way