Chapter 7: Conclusion
For any runs of 10km or more, and when the weather is hot, you need to drink while running to avoid dehydration. And for any run over half a marathon, or over 2 hours, you should also aim to take in some energy while you are running. This will make the run more pleasurable, aid your recovery and (if you are racing) improve your performance.
This chapter may have given you the impression that there is a lot to remember, and a lot of numerical calculations. Don’t be put off: just experiment and find out what works best for you.