cap’.To make a cold cap, just soak a baseball cap in water and leave it in the fridge for half an hour – or overnight if you’re planning on heading out first thing in the morning. If you want an extra-cold noggin, pop it in the freezer for 10 minutes

GETTY IMAGES At the start of a brand spanking new year, and in the terrifying knowledge that Brits put on an average of 5lbs (2kg) over the Christmas period (according to the British Dietetic Association), we've come up with these inspirational

- 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

team at Mile 17. But they all have one aim, which is to shout as much encouragement as they can muster, for friends, family and complete strangers.  2. Trionium Midsummer Munro Half-Marathon Where: Surrey When: June 20 With 13.1 miles

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

atmosphere that’s hard to beat. More five-mile highlights... Braishfield Beer Race 5 (Hampshire, June 7) Tilty Hilly 5 (Essex, June 7)Long Eaton 5(Derbyshire, June 14) Colworth 5 (Bedfordshire, June 19)Run in the Wild 10K (Somerset, June 7) Try

(September 13) Diss 15 (September 27) Wycoller Hoof 18 (September 27) Victory 5 (September 20, Hampshire) The fleet of foot should head to Portsmouth for this swift and slickly run five-mile road race. With a suitably grand start and finish

for this raucous tour of South Shields, and just revel in this much-loved race's unique atmosphere. Described by one runner as '13.1 miles of party', all 54,000 runners are treated to a hero's welcome from the community - local people pour out onto the streets