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Need half marathon refuelling tips?

Byline: Mark Smith Health Correspondent mark.smith@walesonline.co.uk

IT IS little more than two weeks until the pistol is fired for the start of the Lloyds Bank Cardiff Half Marathon.

Since its first event in 2003, the race has grown to become the second largest half marathon in the UK - and Wales' largest multi-charity fundraising event.

Ahead of the big day, the South Wales Echo has decided to give runners advice on the best places to dine before and after the event.

Before the Half Marathon - 10 restaurants to get a plate of pasta on the night before the big race AS YOU train for the marathon, you should increase the amount of carbohydrates, which are the best fuel for your body.

"In the last few weeks before the race, you should make sure that you are eating carbohydrate-rich foods such as rice, pasta and potatoes every day," says Graeme Hilditch, a personal trainer with more than 15 years' experience . "Carbohydrates are essential for fuelling your legs during training and the race itself, so make sure you consume them regularly.

"The night before the race, make sure you treat yourself to a generous helping of carbohydrate to make sure your carbohydrate stores are well stocked up and ready to help you tackle 13.1 miles."

Cafe Citta THIS small Italian in the heart of the city is very popular, so you need book as soon as possible.

4 Church Street, |Cardiff city centre, Cardiff CF10 1BG (029 2022 4040) Jamie's Italian ALSO in the city centre is a member of Jamie Oliver's chain of eateries.

St David's 2. Shopping |Centre, Cardiff CF10 1GA (029 20 027 792) Carluccio's ANOTHER chain offering up pasta dishes in the city centre is Carluccio's.

| The Library, 16 Mill |Lane, Cardiff CF10 1FL (029 20 232 630) Casanova RUN by three Italian friends, this restaurant is just by the Millennium Stadium.

| 13 Quay Street, Cardiff |CF10 1EA (029 20 344 044) Giovanni's WELSH-ITALIAN Giovanni has two restaurants in the capital, one in Park Place and one on The Hayes, opposite St David's 2. 8 Park Place, Cardiff|CF320LG (029 20 226 299) Stefano's IF YOU are staying at one of the guesthouses on or around Cathedral Road, then this is a good option for pasta dish.

| 14 Romily Crescent, |Pontcanna, Cardiff CF11 9NR (029 20 372 768) Cibo ANOTHER Italian in close proximity to Cathedral Road.

| 83 Pontcanna Street, |Cardiff CF11 9HS (029 20 232 226) Scalini's IDEAL if you are staying in the Roath, Heath or Cathays areas of Cardiff.

1 Wedal Road., Roath |Park, Cardiff CF14 3QX (029 20 481 700) Signor Valentino IF YOU are staying down Cardiff Bay, then Signor Valentino's offers views from their elevated position on the waterfront. | Mermaid Quay, Cardiff |CF10 5BZ (029 20 482 007) Zizzi THE Italian chain has a restaurant down the Bay and also in the city centre.

| Mermaid Quay, Cardiff |CF10 5BZ (029 20 462 232) After the Half Marathon - 10 pubs to unwind and grab a drink AFTER completing the Lloyds Bank Cardiff Half Marathon and the months of training, you may feel you have earned a nice refreshing beverage.

The finish line of the Cardiff Half Marathon is at the Royal Welsh College of Music & Drama, so there are a few options from heading towards town, Cathays or across the park to Pontcanna.

You will be dehydrated from running 13.1 miles, so ensure you have plenty of water before any alcoholic drinks.

Now, after that bit of friendly, sensible advice, here are 10 pubs that are within hobbling distance of the finish line...

Pen & Wig THIS traditional pub is open from 11.30am and if the weather is good you can relax in the beer garden. They were included in Camra's Good Beer Guide 2014 and serve food.

1 Park Grove, Cardiff|CF10 3BJ (029 2037 1217) Park House FOR a treat you could go for a fancy meal at Park House, plus they have a vast selection of wines.

| 20 Park Place, Cardiff |CF10 3DQ (029 2022 4343) Woodville IN THE more studenty area of the city is the Woodville pub. Part of the Cream pub chain, this yellow establishment offers some good, cheap meal deals. Plus you will have run past it, at about 12 and a half miles, so they should know way back.

| 1-5 Woodville Road, |Cardiff CF24 4DW (029 20 397 859) Blackweir Tavern THIS Brains pub is away from town and has a nice beer garden. Perhaps you have worked up the appetite to try their Hulk Burger? For PS18.95 you get three 10oz steak patties, each with cheese, bacon and barbecue sauce. Eat the Hulk and a Super Sundae and you get a T-shirt to go with your Cardiff Half Marathon one - but which one would you be more proud of? | North Road, Cardiff |CF10 3DX (029 20 341 405) Y Mochyn Du A SHORT walk across Bute Park and you come to this traditional pub near the Swalec Stadium. With regional beers, guest ales and European lagers, you are sure to find a drink to quench your thirst.

Sophia Close, off|Cathedral Road, Cardiff CF11 9HW (029 2037 1599) Cayo Arms THERE are three pubs in close proximity on Cathedral Road just across Bute Park. The Cayo Arms also has rooms to stay in.

6 Cathedral Road., |Cardiff CF11 9LL (029 2023 2917) The Cricketers THE Cricketers offers a range of Welsh real ales from their award-winning sister brewery Evan Evans in Llandeillo.

66 Cathedral Road., |Cardiff CF11 9LL (029 20 345 102) The Beverley COMPLETING the trio is the Beverley, which also offers rooms and like the others has a beer garden.

| 75-77 Cathedral Road, |Cardiff CF11 9PG (029 20 343 443) Rummer Tavern OPPOSITE the castle and in town is the Rummer Tavern, a traditional pub with a history going back three centuries.

| 14 Duke Street, Cardiff |CF10 1AY (029 20 235 091) Goat Major ANOTHER Brains pub offering a selection of beers and pies. It is thought a pub has stood on this site since 1830.

| High Street, Cardiff, |CF10 1PU (029 20 337 161)

CAPTION(S):

The Goat Major

The Pen and Wig

Casanova Italian restaurant

Cafe Cibo |
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Publication:South Wales Echo (Cardiff, Wales)
Date:Sep 22, 2014
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