300 calories a day for the average woman.Simplicity rules: Commitments such as weight training don't require an elaborate programme at a health club or lots of high-tech equipment. Simple, light dumbbells can be employed in a 10-minute routine at home

kcal), or a pre-work Danish pastry (400kcal).Try new foods: If you have any special food needs, or are simply looking for new and lower-calorie alternatives, check out a local health food shop. People who are lactose intolerant can substitute soymilk

. They're essential to your health, satisfy your cravings, and add to your energy supply Most nutrition experts suggest a diet of at least 20 per cent fat (along with 55 per cent carbohydrate, and 25 per cent protein. Decreased fat consumption can leave

Every day this week, we're looking a short number of ways to get back to your ideal weight. We're covering simple changes to your running; everyday exercise tweaks; and loads of realistic eating rules that you can live by. Simple Ways To Count Your CaloriesStart a food diary: Ma...

guide to your weight and health (BMI = bodyweight in kilograms 4 height in metres2). A BMI of 24 or below is considered healthy. (But take this with a pinch of salt: particularly muscular individuals may have a higher BMI but still be healthy.)2. Set a

of Sports Nutrition for Endurance Athletes (VeloPress, £16). Adding new foods to your diet re-energises a bored palate, she says, and provides a variety of nutrients your body needs to ramp up health and running performance. These substitutions for tried

in whole grains, and unique fats in seeds, nuts and dairy. And it’s the whole package, working together, that promotes good health and peak athletic performance. Getting the 50-plus nutrients every runner needs daily, from real food, is easy. Follow

good health and peak athletic performance. Getting the 50-plus nutrients every runner needs daily, from real food, is easy. Follow these six rules every day, and your body will get everything it needs for better health and better running. Rule 1: Eat

When Runner's World readers were asked to list their essential kit last year, heart-rate monitors came out on top. Unfortunately for the female runner, using a heart-rate monitor is usually an uncomfortable experience, requiring 10 minutes before your run to make an extra hole in...

Heart-rate monitors vary hugely in price and functionality. For less than £20 you can pick up an HRM that simply measures your pulse, while parting with £150+ will give you a monitor that will set training zones for you, tell you how many calories you’ve burned and allow you to d...