Choosing nutritious foods with optimal amounts of vitamins and minerals will also help in minimizing injury. On a daily basis you should make sure to get the right balance of carbohydrate and protein. Your higher exercise levels demands more fuel in the form of carbohydrates. Protein is required to build and maintain muscle. Fluid intake should be consistently high to match your losses through sweat.
Improper hydration results in poor performance.
Additional fluid should be consumed when the weather is hot and humid. You should drink amounts that produce light-coloured urine. It is very important to have some readily available fuel in your system before your run. 1 to 2 hours before your training session, have a small snack that is high in carbohydrates and low in fat. The carbohydrates will give you the fuel to exert optimal effort during your run.