. The body needs vitamins in tiny amounts but it needs them regularly. Vitamins do not have any calories, and therefore provide no energy. However, they are vital to the energy-producing process, and a deficiency in vitamins in this chain will result

's inefficient and will almost certainly lead to injury. Think about it: if your foot lands too far ahead of your centre of gravity, ahead of you, the result is a braking action. You are slowing yourself (and wasting energy) with every step. Overstriding also

and tweaks to your diet will ensure that your immune system is firing on all cylinders – with the result that your performance will be stellar too. 1. ENERGY IN: Eat enough calories to meet your daily energy needsAn insufficient calorie intake has been shown

's no surprise that the journal Medicine and Science in Sports and Exercise reports that harder running surfaces are more often associated with injuries. But not all off-road surfaces have the same benefits. "Different surfaces influence how much energy is lost

’d use about three to four times as much energy as you would if you cycled at the same speed. Depending on your fitness, you’ll find that you’ll be able to cycle at between 150 and 250 per cent of your running pace. So if you usually run at seven miles

headwind, there are going to be parts of your workout where you'll need to dig deep. Uplifting music can help you summon that extra store of energy.Play Songs with slow builds and euphoric crescendos, like U2's Where the Streets Have No Name or Coldplay

’ll have a head start at your next race even before the gun goes off.Start rightLook around at a deep-water start and you’re likely to see people treading water upright and wasting valuable energy. “Instead of bobbing around with your legs beneath you, aim

-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

that have suffered in the past.Put plasters over your nipples if they’re susceptible to chafing.At the startUnless you plan to run in under three hours, you don’t need to bother with much more than a walk as a warm-up. Save your energy – you’ll be forced

's often overlooked is slowing down. By learning to break skilfully, you'll be able to avoid accidents and also to improve efficiency and save precious energy for the times you need it. Here are some essential techniques.Fingers readyAny time there's a