that suits a whole range of cooking methods, squashes are the perfect comfort food for chilly days and longer nights. Why? Squashes are high in carbs, but have a very low glycaemic load (GI) – making them the perfect slow-release fuel for endurance sport

Winter might seem like a lean time, but forget getting by on imported or tinned food - Britain's farmers are on hand with a bounty of nutrient-packed fruit and veg. Fill up on fuel for your winter training with the very best of British - and as well

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

GETTY IMAGESThere are many reasons to eat seasonal and local food, from the environmental benefits of reducing the miles your food has travelled, to the simple fact that it is often cheaper to buy local food. It could even have an impact on your

and gels, so it's important to find "real food" to see you through. Try different combinations on long runs to get the fuel you need – and avoid tummy troubles.It's just as important to stay hydrated – some ultras even require weigh-ins at feed stations

down your body with booze and junk food? Check out the nutrition basics on runnersworld.co.uk, start a food diary, and let a new lean, mean runner emerge.With the right mix of all-important carbs, protein, good fats and greens inside you, you

, the going is gruelling over rough countryside footpaths, byways and tracks – and then there's all those food stops.With checkpoints every five miles dispensing a huge choice of food – from home-made cake to flapjacks, pizza, soup and coffee, the Belvoir

balls that work out at a bargain 3p per wash.NUTRITIONTake a trip to a health food shop and stock up – it’s easy to make your own running-ready snacks with these back-to-basics recipes from former RW Nutrition Editor Anita Bean.Easy electrolytesTo make

. For every kilogram of weight loss, you'll need to drink approximately one litre of fluid.Food For ThoughtEating for recovery is a long-term strategy, stretching from the first hour after a training session right through your rest days. The first hour

in an Area of Outstanding Natural Beauty through some of Britain's most spectacular cliff-top paths - it’s not just the relentless hills that take runners’ breath away in this special marathon. And all finishers enjoy a heroes’ welcome with hearty food