with 10 minutes of very easy running and walking. Stretch gently for a few minutes and mix in four or five 100m strides (at 90 per cent of maximum speed) to get you ready for the upcoming effort. To keep your heart rate up, move around or jog on the spot
."NUTRITIONPass on the extra carbsBread, bagels, pasta, potatoes and pancakes - you just can't get enough, right? Wrong, says sports nutritionist Nancy Clark, author of Nancy Clark's Food Guide for New Runners (£12.95, Meyer & Meyer Sport). Running two or three miles
Wilkinson (nutricentre.com). Your recommended daily allowance (RDA) for iron is 18 to 20mg; good sources of the mineral include liver, iron-fortified cereal, dried fruit, beef and spinach. Crucial calciumYour RDA for calcium is 1,000 to 1,300mg; good sources
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
