,” says Patricia Kaminski, associate professor of psychology at the University of North Texas, US, who’s helped many people with eating disorders. “If running five miles is good training, then running 10 is better. If a 1,200-calorie diet can help me lose

most runners have been told to lift. “Start with a weight that you can only lift 6-8 times, and increase that weight once you can lift it 10 times,” says Wayne Westcott, a strength-training coach. This will ensure you are continuously taxing the muscle

are more accurate than others.) Once you know it, refer to the table below. Recommended Overweight Obese Men 6-18% 19-24% Over 25% Women 10-25% 26-30% Over 31% STRATEGY 7:Get adequate proteinOf the three nutrients that supply calories

Pizza Hut individual margherita pan pizza with garlic bread stacks up 1,264kcal, equivalent to two hours and 12 minutes of running for a 70kg person, a KFC chicken fillet burger and fries is 738kcal (one hour and 18 minutes of running), and a Snickers

wait until the last mile before increasing your pace. 10K? Ramp it up in the final two. Miles 10.1 onwards are the ones in which to up your game during a half and you can turn the screw anywhere from mile 20 in a marathon. 10:35 to 16:00 - Finish up You

the equivalent of eight large glasses of water every day, and probably twice that in warm weather. It also means taking in about half a pint of fluid every 15-20 minutes of running. For runs of an hour or more, you also need to replenish spent energy stores

appropriately, which means 150-350ml of fluid – preferably a carbohydrate drink – for every 15-20 minutes of running. To do this, take your favourite drink on the run, or stash it along your route. And sniff out all the available water along the way – and use it

or java as you watch the sun rise over the Superstition Mountains. The challenging point-to-point course, on trails, unpaved and paved roads, is net downhill, from 2,330 feet to 1,840 feet. Most of that downhill is in the first seven miles, on the Peralta

sessions, I do one long run of around 32K (around 2:15), with 8x1K efforts, and a longer tempo run to finish off; then I do two interval sessions – one with 800-1600m (faster than race-pace reps) with shortish recovery and the second interval session

: granola or cereal oat bar; rice pudding; yoghurt with a handful of dried fruit; 1-2 slices of malt loaf; half a lean meat/low fat sandwich; rice cakes with banana and a drizzle of honey on top; breadsticks; a crumpet or if you really like your biscuits