GETTY IMAGESWe all know that a healthy diet is a balancing act of carbs, proteins and fats. But there's one factor runners often neglect, warns sports nutritionist Becky Stevenson (proactivate.co.uk): "Whether you've done an easy 20 minutes or been

-trial performances of cyclists and significantly increased their power output. Try it Eat honey five minutes before a run for a steady supply of energy, or during races longer than 10K for a performance-boosting carb hit. Bananas This popular fruit will keep you

Chasing an autumn marathon PB? Make your next race a 13.1-miler. "Doing a shorter race three or four weeks beforehand is very sensible – most experienced runners would run at least one or two as part of their build-up," says endurance coach Nick

Painful, paralysing and PB-unfriendly, cramps can strike at any time. "There's no one definitive cause," saysDr Steve Ingham, head of physiology at the English Institute of Sport (eis2win.co.uk). Research in the Muscle & Nerve Journal shows

Regardless of whether it's a gel, a drink, a bar or even just sweets that you're knocking back on the move, you're doing it for one very visceral reason - the wall. The wall is what marathon runners hit in the second half of the race, usually somewhere between 18 miles

Paul was a finalist in the 10,000m in both the Barcelona Olympics in 1992 and Atlanta Olympics in 1996. He then went on to win the Chicago Marathon in 1996 with a career best of 2:08:51 - a time that, to this day, consolidates his place in the UK

are machine readable. CHILDREN MUST HAVE THEIR OWN PASSPORT - If in doubt please contact the passport advice line on 0300 222 0000, or Passport Office Website or if applicable the American Embassy on 0207 499 9000 or the US Embassy Website There are now very

stage.2. Pack LightAs a guide, try to get your pack to around 12 per cent of your bodyweight (less if possible). The key to a quick time is a light pack. My pack weighed 7.1kg before the flare was added [this compulsory item is issued by the organizers

while later, freshly attired in a branded jersey and suitably hydrated, I was nervously clicking my way across the pit of the track towards my brakeless (gulp) fixed-gear bike.Joining me on the mission were a handful of journalists along

as they tick off a tough 2.4 mile swim, 112 mile bike and 26.2 mile run.Competition will be fierce for the 50 age group slots for the 2011 Ironman World Championships in Kona, Hawaii, up for grabs. Returning to Bolton for its third year, the revised route