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This can affect your performance, your psyche and your physical state.

Not replacing the correct amount of fluids on time can lead to dehydration (drinking too little) and hyponatremia (drinking too much and having too little sodium). These processes ensure you remain cool and that your body temperature is kept stable. When you run your body loses fluids and salts via your sweat through the skin and via your breath. Keeping the correct level of fluids and salts in the body is very important. Many athletes appear not to know that not only not drinking enough but also drinking too much endangers their health. Not drinking sufficiently can ultimately lead to medical problems. Not replacing fluids lost through sweating during endurance sports can lead to loss of performance.

To avoid gastrointestinal complaints, no fruit is provided at the care stands on the course. Directly after the finish there will be AA Drink Smart recovery, water and fruit available. Besides there will be sponge stands on the following points 12,5K, 17,5K, 22, K, 27,5K, 32,5K and 37,5K. Finish your run with some gentle stretching.During the NN Marathon Rotterdam there will be drinks stations with sports drinks (AA Drink) and water on the following points: 5K, 10K, 15K, 20K, 25K, 30K, 35K and 40K. You can also do a run/walk combination or cross-train. Your short-run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.

Sundays: This is an active recovery day.

You should be able to breathe easily and talk in complete sentences comfortably during your run.

Run the designated mileage at an easy, conversational pace.

Saturdays: This is the day for your long, slow, distance run.

It's important that you're feeling strong and rested for your Saturday long run. If you're feeling very sluggish or sore on Friday, take a complete rest day.

Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes.

It's also beneficial to do overall body strength training at least once a week to build muscle endurance and reduce injury risk. Others are cross-training (CT) days when you should do a cross-training activity (biking, walking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. Wednesdays: Some Wednesdays are designated rest days.Or run a few miles at 5k-10k goal pace (tempo run) to test pacing. If you are feeling tired, it's okay to run at an easy pace. Tuesdays and Thursdays: After your warmup, run at a moderate pace (slightly faster than your long run pace) for the designated mileage.Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.