From carb choices to hydration, organisers share practical advice to help runners avoid common mistakes

RUNNERS preparing for events from 5Ks to full marathons are being urged to pay as much attention to nutrition as they do to training, with new guidance highlighting simple steps that can make a big difference on race day.

Activity Wales Events has shared a set of practical tips covering what to eat and drink before, during and after a race, warning that poor fuelling can lead to fatigue, cramps and a sharp drop-off in performance — even when training has gone well.

The advice encourages runners to avoid trying anything new on the day and to focus on a steady routine in the days leading up to an event, including sensible carbohydrate intake, regular meals and good hydration.

It also highlights the importance of planning for longer distances, where runners may need to take on energy during the race — and to practise that strategy in training so the body is used to it.

Organisers say recovery matters too, with post-race food and fluids helping the body repair and reducing the risk of feeling unwell after finishing.

The guidance is aimed at runners of all abilities and distances, from those taking part in their first 5K to experienced competitors tackling half marathons and marathons.

The full guide is available via Activity Wales Events’ website.

A Pembrokeshire sporting club – described as ‘a breathing hub of inclusion and resilience’ – has launched a major fund raising drive after recent storms wreaked thousands of pounds worth of damage to its structure.

A large section of roofing at the Pembroke and Pembroke Dock Amateur Boxing Club has fallen in as a result of strong winds while the main gym area is currently inaccessible.

“It’s heartbreaking to see this important community facility  hit so hard by the recent storms,” commented South Pembrokeshire’s Senedd Member, Sam Kurtz.

“I’ve seen for myself the fantastic work that Pembroke and Pembroke Dock ABC does when I attended a junior disability boxing session at the club in Water Street, Pembroke Dock.

“It leads by example, and the club is an outstanding example of where community and fitness brings everyone together.

“I ask everyone to support the club as it attempts to repair the storm damage in whatever way they can.”

Pembroke and Pembroke Dock ABC prides itself on welcoming people of all ages and backgrounds on a daily basis including those in need of recovery support, adaptive sport or trauma-informed programmes. This includes people receiving stroke recovery, Parkinson’s support, safeguarding workshops and youth mentoring.

The club also prides itself on having a strong team of volunteers, aged between 16 and 70, who are described as ‘the heartbeat’ of the club’s work. 

Formed in 1964 by Police Officer Bryn Phillips, the club later affiliated to WABA and has become a well established and much loved part of the community, producing many champions and taking part in numerous local community events. 

Since then, it has witnessed a steady increase in users as more families, schools and support services continue to use its facilities.

The club is currently trying to raise a total of £50,000 to repair the extensive storm damage.  All donations can be made via the Pembroke and Pembroke Dock AFC gofund me link.

CARDIFF supporters have warned the Welsh Rugby Union that they oppose any move to sell their club to owners connected with rivals Ospreys.

Cardiff Rugby was taken into WRU ownership after entering temporary administration in April 2025, and the governing body is now seeking new investors. Final bids are due by Monday, with a sale expected within weeks.

Speculation has grown that Ospreys’ owners, Y11 Sport & Media, are among the bidders, potentially with a plan to merge the two sides into a single entity. Such an outcome would align with the WRU’s stated aim of reducing the number of Welsh professional men’s teams from four to three.

Neither the WRU nor Y11 has commented publicly on the rumours. The lack of clarity has fuelled anxiety among Ospreys supporters about their club’s future, while Cardiff fans have voiced strong opposition on social media to any takeover linked to a rival.

The independent supporters’ body CF10 Rugby Trust said it has raised concerns directly with the WRU.

CF10 chair Lynn Glaister told BBC Radio Wales that supporters fear Cardiff would be permanently associated with the loss of another historic club if such a deal went ahead.

“We have told the WRU that whoever owns Cardiff, it needs to be positive for Cardiff rugby,” she said. “Another club’s owners taking us over risks Cardiff being branded as the team that ended another side for good.”

Welsh rugby has been facing prolonged uncertainty since the WRU announced last October that it intended to cut one professional men’s licence. The governing body has since said it plans to award three licences — one in Cardiff, one in the east and one in the west — potentially setting up a direct battle for survival between the Swansea-based Ospreys and Llanelli’s Scarlets.

A takeover of Cardiff by Ospreys’ owners would achieve that three-team structure without a competitive tender process, a prospect that has intensified opposition from supporters.

Glaister said communication with fans has been limited. “We are grateful the WRU chair and chief executive have met with us and listened, but we have not been told who has actually bid for Cardiff,” she said, adding that those involved in the process are bound by non-disclosure agreements.

CF10 confirmed it is aware of at least one alternative bid, led by former Cardiff director Martyn Ryan, backed by a group that includes three US-based television and film producers. That consortium, Glaister said, engaged with supporters before the formal process began and outlined its vision for the club.

By contrast, she said, the identity and intentions of the other bidder have not been shared.

“The other bidder remains a secret,” she said. “If you want to own Cardiff, we believe you need to be open, meet supporters and be clear about your plans.”