GETTY IMAGESIn order to run at your best, your body needs time to recover between training sessions. Your hard work might end when you pull off your trainers, but your body keeps working afterwards, repairing and rebuilding muscle and gradually adapting to a regular (or increasin...

and antioxidants, including an antioxidant called querticin, which is especially effective at fighting off bacteria. Cook: A versatile vegetable, leeks are perfect for adding to soups, stews and casseroles for an easy health kick. Baby leeks can also be steamed

growth and immune health. With 10g protein and 11.6g carbohydrate however, Maxi-Milk is some distance from the 4:1 carbohydrate:protein ratio recommended for recovery.Our tester said Maxi-Milk’s smooth, creamy consistency is soothing on the stomach

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

are popped and mixed with honey to make a sugary sweet called alegría (which is Spanish for happiness). You can make your own by frying the grains in a covered pan - or buy it ready-puffed as breakfast cereal from health stores.BuckwheatDespite the name

health, thanks to their prebiotic qualities.Jerusalem artichokes also contain vitamin C, phosphorus and potassium and are a very good source of iron.Cook: Jerusalem artichokes are relatively inexpensive and extremely versatile. This veg is tasty raw

and greetingGETTY IMAGES Reward yourself Don't forget that if you're running regularly, you're doing an awful lot more for your body and health than the six out of 10 British men who don't reach the government's target of 30 minutes' moderate activity five