to sleep, try this relaxation exercise. First tense, then relax your muscles, one at a time, starting with the muscles in your face and working down to your toes. Sex can also help relax your mind and body.Nutritional Needs “Emphasise carbohydrates more

you’re running less, resist the temptation to cut back too much on fat. A reasonable proportion of dietary fat (30 per cent of your daily calories) is beneficial because it can be accessed as a back-up energy source when stored carbohydrates are used

-rich sources include beef, chicken, fish, dairy, and cabbage. On days when your diet isn't optimal, pop a multivitamin as insurance. Also, it's important for your immune system to take in carbohydrates before, during, and after runs of an hour or more

faster. Strike a balance between... Eating well & eating too wellTofu, tomato juice and salads are great, but if you carry a calculator to keep a running tally of your carbohydrate, protein and fat intake, it’s time to relax a little more. Moderation

-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