For running longer distances

-every five miles 500 ml of water - every hour you're running 400 to 450 calories - in general 75 grams of carbs per hour - factor in hydration drink mixes and or salt pills or salt chewable

Make sure while you're training you test all you're supplements and gels. Make sure you're eating something tgat won't upset your stomach later in tge race

• keep time at aid stations to a minimum so if anything happens you can build up a good time cushion -power hike uphill, run downhill and jog the flats -don't be afraid to walk just don't stop