Thanks Lisa, I have brought some chocolate flavour whey protein powder (why do they have such big containers) on a special at Holland and Barrett that I can mix with my choccy milk drink. The Mars bar thing sounds good as well cos I do have a bit of a sweet tooth.

Hi Derek,
I know everybody's routines are different but its WATER WATER WATER all the way for me....(and plenty of carbohydrates for tired muscles)
When I do my weekend run (generally 7+ miles) I get up about 7:30am, have half a pint of water, have a bowl of cereal and a banana.
I then take the dog for a 1/2 hour walk to let all that digest. I then go home and have another 1/2 pint of water, then put on my running gear.
Then its the compulsory trip to the lav (its the law) and I'm off.
Upon my return I'll drink a pint of water, and have a mars bar or similar.
Taking in a fair amount of water before & after excercise is most important.  It's also recommended that you replace fluids DURING excercise too, but like you say, it is a bit awkward carrying even a small 1/2 ltr bottle around.
The bowl of cereal and the banana give carbs which are essential to feed muscles, this gives extra 'willingness' from your tired leg muscles.
The 'after-event' choco bar is good for restoring blood sugar and stops potential 'faint' feeling.
And yes....boiled sweets are NOT a great idea !!!! ( I did once take a handful of grapes with me for extra carbs and a little extra fluid...but this turned out to be a bad idea as grapes have a habit of working to clear out the digestive system.....if you catch my drift )

Thanks Lisa, thats interesting it seems that the choccy milk seems to favour a few runners, I've seen some small handy bottle packs which are low fat in Morrisons. When I was into weight training a few years ago we tended to suck barley sugar sweets that would tend to give us a bit of a boost, although I can imagine me swallowing it when I least expect it whilst running ..... MEDIC !!!!!

Hi Guys, I am now getting to the level where I think I need to consider some pre and post training drinks. I already have been on a well balanced diet for over 10 months but when I go for my runs I only drink water before and after.

I run very early mornings (4.30 - 5.00) and have breakfast as soon as I get back in so it's pretty cool (and dark) to say that the least at the moment and I've never carried water with me as I think it would be awkward to either carry it in my hand or have a bottle strapped to my waist.

I currently run 20 - 25 miles per week every other day, and at least once every 2 weeks a steady run of 9+ mile stint with the intention of increasing this to over 13 miles in the next 3 months in preparation for my first half marathon.

I am not suffering any tiredness or fatigue at the moment but I can forsee this as I increase my weekly total to around 30 miles per week, hence my concern that water may not provide the essential running and recovery nutrients. So any advice on whether or not to start with the supplement drinks thing at this level would be good, also if so what type of drinks would you recommend, the easier to obtain the better.

Thanks

Derek