Getty Images Running in hot, humid weather can be tricky. You’ll be keen to keep cranking out the miles through the summer months, but it’s crucial to protect yourself from sunstroke, heat exhaustion and sunburn – a risk even

syrup offer fast-release sugar, making granola an excellent breakfast option. Roll 500g of grains, nuts and seeds in two tablespoons each of honey, vegetable oil, and maple or golden syrup. Spread the mixture over baking sheets and bake at a low heat

and help reduce inflammation. Save the hot bath for later, when the heat will help ease any lingering soreness. Stretch OutWhether you’re a stretching fan or foe, you might find a gentle session beneficial after easier runs. Ease into stretches slowly

about leaving the treadmill, fitting running into a jam-packed diary or dehydrating in the heat, grab the opportunity to have a spring clean while the weather's nice and the race calendar is bulging. Try something new and refocus your running, ready

K and the British 10K.AugustFor runners wilting in the heat, August seems to be a lull before the autumn racing storm. But there are plenty of opportunities nationwide for runners to chip away at 10K PBs, including the new Jane Tomlinson 'Run For All

tough marathon, especially in the sweltering heat June can bring – and it’s back for a third year. The Saab Salomon South Downs Marathon and its hills ask a lot from its entrants, but all the runners who take on the challenge will be amply rewarded

, and then drain. Meanwhile, heat a little olive oil in a frying pan and fry chopped onion, bacon and 1-2 tsp chilli powder for five minutes. Add a can of chopped tomatoes and cook for 1-2 minutes. Stir in the kale and pasta and sprinkle with freshly grated

cooking. Try this: Stir-fried Jerusalem artichoke makes for a great side dish or a light veggie main. Heat a frying pan until hot, then add 1 tbsp olive oil. Finely slice a clove of garlic and two shallots, and add to the hot oil, stirring vigorously