up. Fat reserves can therefore postpone or prevent a race-day collision with the notorious ‘wall’. Eat foods that are high in unsaturated fat, such as nuts or fish cooked in olive oil. Limit foods that are high in saturated fat, such as pizza and ice

walk himself. Don’t try anything new. No new foods, drinks or sports. Don’t cross-train, hike or bike. Don’t get a sports massage unless it’s part of your routine. You may feel bruised afterwards if you’re not used to it. Stay off your feet and catch up

is the key to long-term health and weight control. Be aware of what goes down your throat, especially saturated fats, but don’t get obsessed with it. Too inflexible Do all your shopping at the health-food store? Be realistic: you can find plenty of healthy

literally ‘run-down’ immune defences and possibly prevent a cold or flu, load up on vitamin C. Kiwis, orange juice, red peppers, broccoli and strawberries are the most potent food sources. Stock up on lysine, an amino acid found mostly in meat and fish

with foods rich in antioxidants and glutamine. "Beans and raw spinach are good sources for both," says RW Nutrition Editor Anita Bean. "Most brightly coloured fruits and vegetables – especially blueberries – are also rich in antioxidants. Glutamine

, says America's Institute of Medicine, which recommends that you heed your thirst. The ‘eight glasses' guideline came out of recommendations of daily water intake – but the average person gets most of that from water content in food and beverages. Which