Sport
Race-day fuelling: Simple nutrition tips for runners ahead of 5K and marathon season
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.
Sport
Third in championship for junior Welsh rally driver
SEVENTEEN-YEAR-OLD Henri Cynwyl from Newcastle Emlyn has finished third overall in the F1000 Junior British Rally Championship after a dramatic double-header finale at the Glyn Memorial Rally in Anglesey.
Having led the championship standings for much of the season, Henri went into the final round firmly in contention for the title. A fiercely competitive battle at the sharp end of the leaderboard ultimately saw him secure third place overall — making him the highest-placed Welsh driver in the popular junior series.
“I had to use a drop score on the first day and managed a podium finish on the second, which was the final day of the championship,” said Henri. “Getting the top spot just wasn’t to be this time, but I’m still chuffed with third. I’ve learnt so much over the past two years competing at circuits across Wales, England and Scotland.”
Over the past two seasons Henri has worked alongside a number of co-drivers, including Mark Williams, Dylan Davies, Izzie Holman, James Williams, Ben Duke, Geraint Evans and Callum James. More recently he has teamed up with Catrin Price, who will sit alongside him for this year’s tarmac events, and Dilwyn John for gravel rallies.
Behind the scenes, his service crew — Mark Williams and Josh Clark of Castle Motors in Newcastle Emlyn — have played a crucial role in keeping the car in peak condition throughout the campaign.
“There are so many people to thank for making this possible — my family and close friends, my amazing sponsors, co-drivers and service crew,” Henri added. “I’m incredibly grateful to everyone who has supported me. It’s been an amazing journey so far and I can’t wait to start the new chapter in March.”
Henri is coached by James Williams as he prepares for the upcoming season.
Sport
South Pembrokeshire Short Mat Bowls Association results
Friendly League – Week nineteen
LAST week saw another round of matches in the South Pembrokeshire Short Mat Bowls Association Friendly League, with several strong performances across the division.
St Twynnells recorded a maximum points win with a 10–0 victory over Hundleton, while St Johns beat Cosheston 8–2. Lamphey also secured an 8–2 result against Carew, and Badgers defeated East Williamston by the same scoreline. Llanteg claimed a narrow 6–4 win over Reynalton.
Kilgetty had the bye.
One catch-up fixture was also played, with St Twynnells beating Kilgetty 8–2.
League table after week 19
East Williamston continue to lead the table after 18 matches, having recorded 13 wins and five defeats, with a shot difference of +178 and 122 points.
St Johns sit second having played 17, with 11 wins, one draw and five losses, and 103 points.
Hundleton are third with nine wins, one draw and seven losses from 17 matches, on 91 points.
Reynalton are fourth with seven wins, two draws and eight defeats, and 85 points.
St Twynnells have climbed into fifth place after 16 matches, with eight wins, two draws and six losses, and 83 points.
Carew are sixth with eight wins and nine defeats from 17 games, with 81 points.
Llanteg have played 14 matches, winning seven and losing seven, and sit on 73 points.
Kilgetty are eighth with six wins, one draw and 10 losses from 17 matches, also on 71 points, just ahead of Badgers on shot difference. Badgers have five wins, one draw and 11 defeats.
Cosheston are tenth with five wins, two draws and seven losses from 14 matches, on 62 points.
Lamphey are eleventh with seven wins and nine losses from 16 games, on 60 points.
Sport
New arrival celebrated at Bridge Meadow
Special moment as player walks onto pitch with newborn daughter
A HEART-WARMING moment unfolded at the Ogi Bridge Meadow ahead of Saturday’s match, as a Haverfordwest County player had the chance to walk out onto the pitch carrying his newborn daughter for the first time.
The touching scene saw the proud father introduce baby Rita-Mabel to supporters before kick-off, with teammates and fans sharing in the celebration.
In a message posted on social media, the club said: “A lovely moment prior to yesterday’s match at the Ogi Bridge Meadow, as Greg had the opportunity to walk out onto the pitch with his newborn daughter, Rita-Mabel.
“Our congratulations to Greg and Emily — everyone at Haverfordwest County is over the moon for you both.”
Supporters quickly responded with warm wishes online, with many describing the moment as “beautiful” and “special”.
Moments like this highlight the strong community spirit surrounding the club, where personal milestones are shared and celebrated alongside the football itself.
The Herald joins supporters in congratulating the family on their new arrival.
(Pic: Geraint Nicholas/FAW)
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