Winter Woe: Catching a ColdThe only gloop you want to be swallowing on the run is an energy gel, so bolster your immune system with plenty of vitamin C-rich citrus fruit, peppers and broccoli. Low levels of vitamin D also leave you susceptible

exercise physiology.Rest, assuredRecovery protects your brain from neuro-messengers of fatigueHard sessions stimulate the release of cytokines, immune system cells that aid the repair of exercise-related muscle damage. One of these (IL-6) enters the brain

as they seek new challenges. If you don't know it already you will soon. Running is an elixir for long life. It wards off illness and disease, promotes virility, boosts your immune system and reduces the risk of cancer and heart attack, but how do you make sure