-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

to exert yourself on non-running days, some form of exercise will energise your mind, improve your attitude and burn fat. Choose an activity that doesn't fatigue the calf muscles, such as swimming or walking.How to vary your weekYou can keep the same

. How to... Lose a stoneLosing weight is a simple process, if difficult to adhere to. The fat stored around your body is energy waiting to be used, but your body will not turn to it unless you can create a calorie deficit. That occurs when the energy

, I immediately went out and bought racing flats. Shoe spinach! I wouldn’t have to train better or harder, I’d just lace up the shoes and voilà – I’d beat all the Bluto runners.When I read that a certain chemical would reduce body fat, I bought

"I'm out of shape, overweight and I've never run before."Just like the millions of couch-potatoes-turned-runners before you. "Beginners all say, 'This seems crazy. Can I do it?'" says Bob Glover, co-author of The Runner's Handbook (£9.99, Penguin

on. See full threadCommon beginner injuries and health tipsBlistersMarathong - The night before a long run, I put petroleum jelly all over my feet, put socks on and go to bed. The petroleum jelly softens the skin while you sleep. On the day

enough sport. There's only one thing that's bothering you: if running's so simple, why do you have so many questions? You're not alone.Every beginner worries about how to get started and has a lot to ask - about how to get motivated, what to eat, how

This section is adapted from No Need For Speed - A Beginner's Guide To The Joy Of Running, by John Bingham. Buy this book!You may be uncomfortable hearing that no one can tell you what your fitness goals should be. No one can tell you how much

," says Kastor. "And it's much more than just boosting blood flow to your muscles." Your neuromuscular system, which involves your brain telling your muscles how to contract, gets up to speed. Then, your body starts churning out fat-burning enzymes, which

up top, windstopper tights and normal socks with overshoes as well. But then I do have a good layer of fat to help as well... - fat buddhaJust pedal harder – it’s a bugger when the sweat freezes but death follows quite quickly so it doesn’t hurt