strengths. It's packed with a mind-boggling list of goodies - vitamins K, A, C, B2, B6 and E, plus antioxidants, calcium, dietary fibre, protein and Omega-3 fatty acids.This treasure trove of nutrients works hard for runners, promoting strong bones

with you. Sidestep injuryThe soft surface of trails can be a welcome relief for legs used to the bone-shaking impact of concrete or Tarmac. The uneven ground will also work your ankles and knees harder than road running, so if you're planning a taxing route

is an attractive and nutrient-packed autumn veg. Why? Kale is one of the richest veggie sources of calcium, a good way for runners to maintain strong bones. As well as being packed with vital minerals like iron, magnesium and potassium, kale also contains 17 times

runners would do well to follow their example.Amaranth has an excellent balance of carbs, fat and protein and a much lower GI than pasta. It's also packed with calcium and iron, the perfect recipe for strong bones and muscles. In Mexico, amaranth grains

doubtless has the answer. Did you really do as many long runs as you thought? Or did you take enough rest days and cross-train enough? Some people record everything from the weather to what they thought as they ran, others just note the bare-bones