When To Do What

WHEN TO: 

Consume Carbs

Overloading the night before a race could cause stomach trouble. Instead, top off your glycogen supply by eating a greater percentage of carbs for several days prior, while keeping the amount of food you eat the same.

Apply Sunscreen

Slather on SPF 30 or higher at least 20 minutes before running so the sunscreen has time to bind with the skin – and thereby protect it. No need to reapply on runs of two hours or less.

Chuck It Out

Ideally, you want to replace your shoes before they lose their effectiveness, which is after about 650 to 800km. If you’re training for a race, shop about a month beforehand so you have time to break them in.