of Clinical Nutrition found that people who get less sleep eat more snacks. Without enough sleep, says Heather Gillespie, a sports-medicine physician at the University of California, Los Angeles, your energy levels and immune system drop – the only thing up

meal to help you recover try some seafood - clams, mussels, prawns - with whole-wheat pasta. The zinc in the seafood can help boost your immune system, which will have been weakened by your race effort, and help repair muscle damage.20:00 - Be boring

fuel during to provide some variety to her carbohydrate intake. She has planned regular intervals every few miles to drip feed her system with the energy it requires to enable her to achieve her sub-5 goal. Weeks 12 - 13Kim says: I’ve raced twice

help maintain a good immune function and protect him as far as possible. Weeks 8 - 9 Richard says: I've clocked up two 18-milers and a 20-miler in the last three weeks which has been pleasingly consistent. Talking of consistency, since the training