Fuel your way to a great run

High-5 energy stations will be available at all 2019 Asda Foundation Series events offering runners a great way to re-fuel on route.

Cars run better and more smoothly when the right fuel is in the engine – and your body is just the same.

Good nutrition is a vital part of any running regime, particularly if you’re in training for an event and want to perform your best come the big day.

Carbohydrate is the essential fuel your body needs during exercise. Unfortunately it can only store a limited amount of carbohydrate and as the miles go by you will deplete that store.

Depleting your store of carbohydrate, known as glycogen depletion, can happen after one long session or several days of more moderate distance running. Glycogen depletion makes you feel like you have no energy and your legs like lead. The message from your body is clear – it needs more carbohydrate.

Fuelling your body with a High5 Energy Drink or Energy Gel will help maintain your performance and provide the extra energy you need to get the most out of your running.  Many people find that running after a meal is just not possible but energy bars and gels can provide that much-needed boost. They are an excellent way to take on some extra fuel just before your run, without causing bloating or a stomach upset, although it should be noted they are not a substitute for a proper balanced diet.

Using gels during hard sessions lets you get used to using them before race day. This is important, as they should be a crucial part of your race day strategy. If you provide your muscles with carbohydrate by consuming gels as you run, they will take less fuel from your carb store which last longer as a result.

High5 Energy Gels will be available at all Run For All events this year and, in addition, Energy Tabs will be available at our half marathons and the Yorkshire Marathon. You'll be able to find where your race's High-5 stations are in your race guide.

Energy Gel is smooth with a light consistency, making it easy to have on the go. And, because it’s made with natural fruit juice, it tastes great too! Easy to open and swallow, each sachet delivers 23g of carbohydrate energy.

Please consider the environment and keep the countryside clean by taking your empty gel wrappers with you after use.

Find a challenge to try out your new re-fuelling plan.

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