are obese. Being overweight and obesity increase with age. Visit www.nhlbisupport.com/bmi/bmicalc.htm to find your BMI.Fat and fit?While it seems certain that higher body weights are unhealthy, fitness counts, too. Steven Blair, who describes himself

the final miles of a marathon, you should be able to run faster.This extract is from The Runner's World Complete Book of Running by RW USA Editor Amby Burfoot.

will clearly influence the results. On the other hand, if the carbs are equalised, and proteins or fats are added for one group, the total calories consumed won’t be the same. Unexplained improvementsThe new study produced an even bigger problem for Ivy: while

, high in fat, is something you should learn to savour in small pieces. "Chocolate is high in saturated fat and relatively low in other essential nutrients," says Runner’s World nutrition editor Anita Bean. However, for an occasional sweet, indulgent

to buy new shoes. You're not going to be doing high mileage at first."This article is a preview of our February 2010 issue, available on the newsstand from January 4. Also in this issue: 21 easy ways to burn fat, an easy-to-follow yoga circuit, stacks

advice," says Clark. "I've always believed that the healthiest foods are the real foods - the quality vegetables, fruits, whole grains, low-fat dairy and lean proteins packed with everything runners need." If you want to lose weight... Sorry, but you won

varied, low-fat diet. Cross-train to prevent injury and burnout.These are simple concepts, well within my grasp (and yours). When we follow them, life is good. There has, though, always been one more key principle: avoid the demon lactic acid

of triathletes and cyclists. We tend to have bigger legs and to run more stiffly." Carmichael says Armstrong moves oxygen as well as anyone, burns more fat than most endurance athletes (a good thing), and is able to cycle very hard without producing much lactic

protein – and you’ll be fine.Weigh yourself daily during periods of intense training If you’re losing weight, make sure it’s from fat loss, not chronic dehydration. Maughan’s recommendation is to restrict actual weight loss to one per cent of body mass

participants had improved their maximal oxygen uptake by an average of 4.2 per cent and their lactate-threshold running speed by 2.3 per cent. As a bonus, they had also reduced their body fat by an average of 8.7 per cent. "We think the results show that our