've made this humble fruit our own. There are now over 1,200 native British varieties of apple, perfect for eating, cooking - or cider making. British apples are available nearly all year round, but they really shine in the autumn, with the impeccably

strengths. It's packed with a mind-boggling list of goodies - vitamins K, A, C, B2, B6 and E, plus antioxidants, calcium, dietary fibre, protein and Omega-3 fatty acids.This treasure trove of nutrients works hard for runners, promoting strong bones

)Contact www.lucozade.com/sportContains 58.2kcal, 3.6g protein, 10.8g carbohydrate and 0.06g fat (per 100ml)Lucozade Sport Recovery Drink is specifically designed for recovery, and contains carbohydrate and protein in a 3:1 ratio. This is slightly lower than

foods from 0-100 based on their immediate impact on your blood sugar levels - a measure of how quickly your body can convert the food into glucose. Food with a very high GI is best for an instant glucose hit during or after exercise, while lower-GI foods

, and add any vegetables or herbs you fancy - cherry tomatoes and chopped courgette are both tasty additions. Fold the parchment over the top and bake at 200C/fan 180C/gas mark 6 for 15 minutes. Buy: Fresh and smoked salmon is available at the vast majority

-raising flour, 100g butter, 150g caster sugar, two eggs and a pinch of salt. Bake for 1-1½ hours until the bread is golden on top and a skewer comes out clean. Fresh muffins are also a great idea. Use wholemeal flour and add some fruit for fast-burning sugar

, increase the speed settings to make sure you're always sprinting at 8/10 effort. If you've only got time for a short workout, this short sharp session (10-15 minutes) does the trick. Warm up with an easy jog on an 0.25-1

- otherwise, you run the risk of damaging muscles already taxed by a tough workout. A light sports massage and/or wearing compression clothing (brands like Skins, 2XU and Under Armour) can also boost blood flow and help expel lactic acid.Consider following a

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

whites and 175ml apple juice. Press the mixture into a lightly-oiled 18x28cm baking tin. Bake at 180ºC for 20-25 minutes until golden. Allow to cool slightly then cut into bars.Bee-liciousHoney is a natural, cheap and effective alternative to energy gels