Supplements: how to manage long runs

The famous long run before the half marathon is about an 18 km training that is necessary to adapt the muscles and the mental challenge to prolonged and constant effort. the key to successful half marathon training is consistently putting in enough weekly mileage to get your body accustomed to running for long periods of time

Take the right pace: the beginner will do it slower than the most experienced runner.

Plan your long-distance run like it will be the race day: same breakfast, starting time and nutritional strategy during the training, organize the road to have fountains to mimic the refreshments, or bring a bottle with water, in case there are no fountains during the route.

About 10-15 minutes before starting take a Prestart Shot and at mid-race a gel, preferably the same type that will be used during the race.

At the end of the workout replenish fluids: water or a fruit juice and eventually add the mineral salts (magnesium, potassium, and sodium) and amino acids, essentials for increasing endurance and muscle recovery.

Supplements: how to manage reps

The preparation for the half marathon includes training at different intensity and distance, tempo run fartlek and speed workout once a week, speed exercises are designed to help you move faster, if you are on of the experienced runners: individuals who compete regularly in 5K, 10K.

Your reps need to be run at speeds that are faster than race pace. You will run them over a short distance, have a rest and then go again. You will do this several times over. By getting your body used to running at this faster pace, your race pace will feel easy when the gun goes off and so you will be able to increase the pace as the race goes on or even start more quickly.

To get ready for this type of training the advice is to take a light snack 3 hours before starting and add 2 or 3 tablets of creatine 1g during the carbohydrate-rich snack.

Drink water with high mineral content, especially now that it starts to get hot, you need to be well hydrated before training and eventually bring a bottle of water, to take a sip between the reps.

30 days left - Moonlight Halfmarathon - Nutritional strategy

There is only a month left to go before race day, you're training with your legs, brain and heart…so together we plan the energy fuel for running.

The supplementation strategy to follow during the race must be studied and planned before the race week, as to test the supplements that will be used and the time intervals that will pass between gels.

About 15 minutes before departure the advice is to take a Prestart shot: 40 ml of energetic and muscular activation, alone or with a glass of water immediately after drinking it.

The right time for its use is close to the start, therefore the tolerance test can be done both before an exit from 15 km, and before a training from 10 km.

During the race there will be refreshments with water every 5 km, it will depend a lot on the temperatures, but a sip of water at each refreshment will avoid risks of dehydration, especially for the fact that the departure is evening and at the end of June the temperatures will be typically of summertime (hopefully).

The integration strategy is definitely individual, but we suggest three options to follow:

  1. Carbosprint ultrarace at 12 km. it is an isotonic gel, so you can take it without water and away from the refreshment
  2. Carbosprint extreme at 15° km with a sip of water closely to the refreshment
  3. Carbosprint gel at 10° and at 15° km with a sip of water closely to the refreshment


Testing everything in training means trying one gel at a time, even before leaving from 10 km run, just to assess the tolerance and the effect on your body.


Enjoy your races!

The breakfast before running

Breakfast is the most delicate moment for managing a good training or a good race when you train in the morning.

Starting with an empty stomach and nutrients in circulation, allows the muscles to face the work they will face, thus avoiding all those problems related to digestion, ranging from cramps to various pains between liver and spleen.

Gastric emptying time is different from person to person, but in general we can consider about two and a half hours (three for those who are slower digesting and more sensitive) as the necessary time between breakfast and training.

The options to choose from for an energetic and balanced breakfast are:

  • Ham and white bread, with coffee or green tea
  • Rusks and jam or honey, added with coconut oil, with coffee or green tea
  • Rice cake without milk and dairy products, with coffee or green tea

Coffee and green tea are recommended as soft and diluted drinks, this ensures a double effect: reduction of irritation at the gastric level and liquid recovery of lost fluids during the night through breathing.

If you choose an espresso instead of tea or American coffee, is better to drink a plenty glass of mineral water to maintain a good hydrating balance before starting.

To support long efforts, more of 2 hours of training, is better to dissolve maltodextrins powder in water, as an extra shot of energy before running.

Doc. Annalisa Faè

Running and first warmth of spring

The body can adapt to anything, from physical exertion to climate…on his own time.

Running in the heat is initially difficult, the organism needs time to get used and adapting the running rhythm. The average time foe the heat adaptation is 14 days: at the beginning you will sweat a lot, then less until the balance point, when you will be ready for quality workouts.

Sweating means losing water, sodium, magnesium and potassium, electrolytes that must be reintegrated at the end of the training, with a balanced saline solution: the advice is to drink about 500/1000ml after the running session.

The simplest method to calculate the amount of water lost is to weight yourself before running and immediately after, the difference between pre and post is the amount of water lost.

The management of hydration during training needs more organization, search for routes with fountains or run with the bottle holder could help to drink during more than 10 km runs, considering intervals that are similar to the race.

Among all the minerals that are lost with sweating sodium is the one that is lost in greater quantity and is the most important to be reintegrated as it regulates numerous functions of the organism, it could be reintegrated with recovery mix immediately after training and trough normal nutrition, for example adding table salt to dishes.

Doc. Annalisa Faè

Tips for lose weight accumulated in quarantine

New goals on the air, it is time to start again (for some athletes continue) to train seriously, maybe the physical shape is not that of a year ago. For someone the forced sedentariness and the work at home, with the pantry too close, led to accumulate a bit of fat.

Some useful advice to manage meals during this first period:

  • Start your meal with plenty of raw vegetables
  • Avoid crackers and other bread substitutes during main meals
  • Eat pasta at lunch, only on training days
  • During the rest days, prefer proteins (white meat, ham, lean fish, pulses) in both meals, always accompanied by abundant vegetables
  • Make 2 snacks a day, one mid-morning and one mid-afternoon, with fresh fruit and nuts (walnuts, almonds, cashews)
  • Have a protein rich breakfast, instead of sugars rich one, for example wholemeal biscuits with ricotta cheese and jam or with a protein chocolate spread
In conclusion, the most important thing to feel good is to start running regularly and without overdoing, eating properly until returning to an excellent condition, after that increase the intensity of training and the daily calorie intake.