, you can dramatically improve the nutritional quality of your diet. Next time you’re doing the weekly shop, try to make one healthy change in each aisle of the supermarket to improve your health as well as your running.Cereal thriller Breakfast cereals

Serves: 2Preparation time: 8 minutes600ml semi skimmed milk2 tbsp drinking chocolate 3 tbsp medium oatmeal 100g raspberries 1 Place the milk, drinking chocolate and oatmeal in a saucepan and bring to the boil, simmer gently for 5 minutes until

or replace it with stock.  Serves: 4Preparation: 25 minutes225g chorizo sausage, chopped1 red onion, peeled and chopped 1 clove garlic, chopped15g fresh rosemary, chopped1/2 tsp dried chilli flakes150ml red wine400g tinned

Stand upright and extend both hands in front of you, palms to the floor. Stretch out and hold for a count of five. Relax, form a fist and bend each wrist down towards the floor. Hold for a count of 10, before uncurling your fists and relaxing. Repeat 10 times

of their surprising health benefits - we've got expert advice from dietician Dr Sarah Schenker (www.sarahschenker.co.uk).Discover the treats you can enjoy adding back onto your shopping list - and consuming in moderation - with our slideshow. Picture credit: Jeffrey

and chicken, and warm through, taking care not to boil the sauce.4 Combine the broccoli, rice and chicken, and mix well. Scatter a few mint leaves on top to garnish before serving.The SkinnyCalories 175Fat 2.6gCarbs 20.1gProtein 5.7g

. These simple carbohydrates are a great source of energy - in fact, honey was even used by runners in the Olympic Games in ancient Greece in as an energy source.A blend of natural sugars (80%), water (18%), and minerals, vitamins, pollen and protein (2%), honey

pressure should be at/or lower than 120/80; HDL (good) cholesterol above 50; LDL (bad) cholesterol lower than 100; triglycerides lower than 150; and blood glucose level lower than 100. Get a check-up (blood test, blood pressure check and a sounding of your

of Running Well (£14.99, amazon.co.uk). "Working backwards from your goal, incorporating all the other stuff in life you have to fit around your training – from kids to work – will help you identify what is realistic in your specific time frame." Get it down

-rate variability," says Dr Tim Church, coauthor of exercise guide Move Yourself. Think of it as having only two gears to tackle the Alpe d'Huez when you need 20. Low heart-rate variability leaves you at a higher risk for a fatal heart attack.Muscles:When you