training camp, held in Portugal in association with 2:09 Events, packs in two shorter runs each day, yoga and core-stability classes, talks from experts, a handicap cross-country race and a long run at the weekend. This year our annual training camp

and keep your eyes on your feet to avoid nasty falls. Rough ground and increased twists and turns can seem tough at first, but regularly heading off-road will help you cultivate stronger ankles, knees and quads, solid core stability, and a sharper running

, two cloves and a teaspoon of honey to a small pan. Add two cored and quartered pears and poach gently for 20 minutes or so. When soft (test for doneness with a skewer) serve with Greek yoghurt.Buy: Go for pears that are undamaged and brightly coloured

Immediately after a hard run or race, slow down to a walk rather than stopping abruptly. By keeping your legs moving - and pumping new blood to your muscles - you'll help your legs flush out waste products. Grab an extra layer of clothing too as your core

for the hills, while strong core muscles will help you maintain form as the miles tick by. Of course the element that marks out ultra hero from zero is perfect pace. Even the elite rarely "run" all the way in long ultras, so map out a run-walk strategy

in some faster bursts.Concentrate on what you can do to minimise your risk of injury - whether that's a professional biomechanical assessment or spending more time strengthening your core. The key is to be patient: take things slowly now, and you're more

raisins and cinnamon for a sweet but healthy treat. Preheat an oven to 180ºC (Gas Mark 4). Core the apples so you have a small hole in each one, and run a knife through the skin around the middle of each apple. Pop the apples in an ovenproof dish and fill

wonders for your leg strength and core muscles as they adapt to the uneven ground.Even if you're a committed urbanite, cast your net wider than the usual pavements, and leave the city streets behind with a run to your nearest park.Longer read: Top