. They're a particularly good source of fibre, low in saturated fat and cholesterol. Squashes are also a good source of calcium – good news for runners, who endure a high level of impact through hard-working knee and hip joints.Cook: Squashes are tough

vision. On top of all this, you can munch away to your heart's content as carrots are naturally low in calories, fat, saturates and salt.Cook: For a healthy approach to mid-afternoon munchies, try raw carrot sticks on their own or dunked into dips

For Goodness Shakes – Organic Vanilla Bean Milkshake (500ml, £1.28) Contact www.forgoodnessshakes.comContains 53.9kcal, 3.2g protein, 10g carbohydrate and 0.3g fat (per 100ml)For Goodness Shakes Organic Vanilla Bean shake is made with organic

-dense, packed with vitamins and minerals (including vitamin C, which is missing from rice and pasta) almost entirely fat- and cholesterol-free. Served in their skins, potatoes are also a great source of fibre.If you're craving chips, go for a healthier

into season in early February and remains on menus until autumn arrives.Why? An oily fish, salmon is super-healthy thanks to its high protein content, Omega-3 fatty acids, and high vitamin D content. Omega-3 fats have been shown to reduce the risk

weekend breakfast – before or after a long run. Sweetcorn is 86 per cent carbohydrate, low in fat and packed with vitamin C. For 12 fritters, sift 300g self-raising flour and 1 tsp baking powder into a bowl, season and make a well in the middle. Mix two

.thethirdspace.com). Before you get going, remember to enter all your information so you get the most accurate results. The treadmill's pre-set stats aren't ‘neutral' – they assume a certain weight, gender, fat level and other information which could throw your results out

of an elite competitor, but getting enough quality sleep should still be a priority. During deep sleep, your body releases human growth hormone (HGH) which helps build and repair muscle, and encourages the body to use more fat as fuel. Without the right

. When you're in a group doing hill work or on the track you really get a buzz."Jane agrees that this approach works, "You can find out a lot about your body – I got a proper, thorough body fat analysis, for example. You also get the benefit of personal

to retain, rather than excrete, fluid when you stop exercising.Snack attackWhip up your own energy bars with this simple recipe. Each bar is virtually fat-free, easy to digest and supplies 30g of carbohydrate - enough to fuel 30-60 minutes of hard running