breakfast selection would be whole-grain cereal with low-fat milk, fruit and yoghurt. “If you take in some healthy fat, such as that found in many nutty muselis,” says dietician Susan Kleiner, “you improve absorption of fat-soluble vitamins such as A and D

’t get a degree in fat-burning,” says physiologist David Martin. “Glycogen is always burned more readily than fat.”What happens during long runs is that the body runs low on glycogen. Afterwards, it stores an additional amount of glycogen to replenish

, high in fat, is something you should learn to savour in small pieces. "Chocolate is high in saturated fat and relatively low in other essential nutrients," says Runner’s World nutrition editor Anita Bean. However, for an occasional sweet, indulgent

, according to a recent survey of RUNNER’S WORLD readers, I’m slightly less popular than Glenn Hoddle.Last month my running had descended to an all-time low. While training in the Peak District I was overtaken by a large boulder. I was deeply shocked

advises the calorie-conscious to opt for low fat options including smoothies, fruit, rice cakes, carrots dipped in hummus, rice pudding, salad or dried fruit.Experiment and discover which healthy foods you most enjoy. Kirsten Lodge managed to overcome her

to engage your brain....your waistlineUpper: Caffeine's an appetite suppressant and it also turns up the calorie-burning heat of your heart rate and metabolism. "Drinking six cups per day, combined with exercise and a low-fat diet, can boost fat

– which is where the Glycaemic Load comes in."Low-GL foods (10 or lower) will help stabilise blood sugar levels, reducing the calories that are metabolised into fat and increasing the calories available for training. Oliver Gibson, GB Fitness nutritionist

weekend breakfast – before or after a long run. Sweetcorn is 86 per cent carbohydrate, low in fat and packed with vitamin C. For 12 fritters, sift 300g self-raising flour and 1 tsp baking powder into a bowl, season and make a well in the middle. Mix two

, are the key (although total mileage, and speed sessions, help too), and the ability to reach that distance and to switch smoothly to fat-burning, instead of conking out when the glycogen starts to run low, doesn't come instantly. See full threadWhat to eat

are low in fat, protein and fibre, such as bagels, cereals, bananas and high-carbohydrate drinks or bars.Water stations You're likely to encounter at least one water station in a big 5K. Make use of it, because even a slight drop in body fluid can hurt