you carry a protective layer with you in case the weather takes a turn for the worse. If you’re heading to more remote areas, tell someone about your planned route and think about carrying a mobile phone and ICE (In Case of Emergency) information

Immediately after a hard run or race, slow down to a walk rather than stopping abruptly. By keeping your legs moving - and pumping new blood to your muscles - you'll help your legs flush out waste products. Grab an extra layer of clothing too as your core

in their tracks. A sore spot could become a prize-winning blister in minutes, so get used to fixing problems on the hop. Some runners swear by blister plasters or tape, while others coat their feet in a thin layer of lubricant.Your mileage will be high, so

November is the time when committed runners come into their own. It’s colder, wetter and you’ll need more layers of Lycra than ever before, but runners looking for racing fun in November will find it often comes complete with a wicked sense of humour and a sting

and even lower in cholesterol.Combine buckwheat flour (search it out in health food stores) with wheatflour for a healthier, savoury twist on pancakes - whether you're inspired by Breton galettes or American pancake stacks layered with bacon and maple syrup

.Try this: Granola with stewed rhubarb and yoghurt. Wash a couple of rhubarb stems and then slice them into small pieces. Put the rhubarb in a pan with a little water and simmer until the rhubarb is soft and the liquid thickened. Add sugar to taste. Layer