Real Buzz Route Planner will help you find out how far you run on your normal routes, whilst the running coach will help you get more from your runs with simple training programmes.
If you really catch the running bug and your confidence increases, you may think about running in an event. Check out our Race Calendar, in particular the 'parkrun' website. These are relaxed, friendly 5 km events and perfect to run with a partner or friend, or even on your own.
Finally, we have all the sport nutrition and hydration advice you need to get the most out of your running. We’ve been working with runners for years, supporting them through thick and thin, winter and summer, sprint or endurance, training and competition. Look for our top tips to give you a real edge.
Variety is the spice of life. Mix up the length of your routes and vary the pace by running at one speed throughout, or in faster intervals. This will really help you to stay fresh and challenged. It is also the best way to get faster, build endurance and ask new questions of the body.
In addition to a well-balanced diet, carbohydrate to fuel the muscles and fluid to hydrate the body are crucial if you want to prevent fatigue, improve the quality of your training and maximize your race day potential.
Before
Start your runs properly hydrated by consuming 5-7 ml of fluid per kilogram of body weight (~ 200-500 ml) 2-4 hours before. In addition consume a high carbohydrate meal 3-4 hours before, and if necessary, top up your carbohydrate stores until just before you start running.
During
- For training sessions that are > 60 minutes low to moderate intensity or < 60 minutes at a high intensity it is important to consume both fluid and carbohydrate. Drink 125-150 ml of Lucozade Sport every 15-20 min, whilst a carbo gel every 45 min is a great addition for extra energy.
- For training sessions that are < 60 minutes at a lower intensity fluid replacement as opposed to carbohydrate intake is your primary aim. Drink 125-150 ml of Lucozade Sport Hydro Active every 15-20 minutes.
- If you take part in a race try to take on fluid and carbohydrate regularly throughout. Drink 125-150 ml of Lucozade Sport every 15-20 min, and consume one carbo gel every 45 minutes.
- Caffeine has been shown to be a powerful ergogenic aid in running, helping athletes to run faster. Drink a Lucozade Sport with Caffeine Boost 60 minutes before the start of the race for maximal benefits.
After
Try to replace 150% (~ 500 ml) of the fluid lost in sweat in addition to approximately 1.2 g of carbohydrate per kilogram bodyweight. A combination of Lucozade Sport Recovery and other food sources is an ideal choice.
REMEMBER: Most importantly though relax and enjoy your run, whatever your goal.