-minute runs melt a pound of fat each month. "Complex carbs are vital for energy and recovery," says Ingleby.  "Have a carb-rich snack like a banana immediately after running, to refuel glycogen stores."  In practice: Think of your plate as a clock face

.To help make all this happen, here's our first-ever beginners' racing guide. Here, you'll find everything that you need to know – from tips on nutrition and warm-ups, to race-day strategies and recovery techniques. Race DayRace day can be intimidating

. Aim for a ratio of 3:1 carbs to protein: yoghurt with granola and dried fruit; a bagel with peanut butter and 250ml fruit juice; a tuna, turkey or egg sandwich; or a bowl of cereal with milk and sliced banana. And if you’re attempting to build muscle

spectacle-wearer, try reactolite sunglasses. See full threadBeginner Nutrition Timing foodWildWill - Normally have something about 90 mins before a run (nothing that repeats and normally carbs) and sometimes a banana a few minutes before I run. But I have

stock-market fall when interest rates rise. And no athlete is immune – not even the most experienced and successful. That’s why reviewing the basics can always give you a boost.Of course, beginners have an even greater need to follow these rules