to visualise between now and race day.Nutritional Needs Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal. Even though

at about 20 miles, so the wall was almost unavoidable. Now, if you take in calories - I suggest one gel [most are about 100kcal] every 40 minutes - you can avoid it altogether."But the wall still stands if you get it wrong with your race pace. "If you take

in distance running" Bill Dellinger, running coach and triple OlympianThe Fear: Not Losing WeightThe Fix: Check Your Diet DiaryRunning does burn calories. Lots of them, in fact. It also increases your metabolic rate for 14 hours after you stop, according

than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job

you don’t run, a good cross-training work-out will burn calories, reduce stress, work up a sweat and strengthen your heart, lungs and major muscle groups. At the same time, cross- training offers you a physical and mental break from running. Too much

-depleted state. Ever since carbohydrate-loading caught on decades ago, carbs have been the focus of nutrition advice for marathon runners. You can burn 2,300 calories on a 20-mile run, and the carb is the most readily converted fuel source, so it makes perfect