long run may deplete your glycogen stores for the next day, while joint, tendon and muscle problems may emerge weeks later – start off by ‘periodising’ your recovery using the following cycles as your guide.Microcycle length: seven daysThe classic

and help to ward off injury by preparing muscles and joints for the race ahead. As the name suggests, it is best practised just before an event and the massage is performed at a fast, brisk pace - though not too deep - to get your muscles ready. Pre

fillets are a good source of healthy omega-3 fats and rich in selenium. ‘Research suggests that selenium helps with joint health, and omega-3 fats help fight inflammation,’ says sports dietitian Molly Kimball. Anchovies are also an excellent source