with you wherever you go. Have a tried-and tested pre-run supper, and if it’s a long race (half-marathon or more), take special care to eat plenty of low-fat, high-carbohydrate food during the day, such as bread and pasta. But don’t get bloated.Don’t plan a

might only apply if “you were eating dehydrated food.” He says the figure is misquoted as it fails to take into account the moisture content from food (especially fruit and vegetables) and the fluid intake from other drinks.Of course, Valtin

-race nerves.I resolve to Read the food labels in the supermarketWhy? As a runner you can get away with eating some things that you shouldn’t. But too much fat, or salt, or sugar still isn’t good for you. And you might be surprised just how much ‘junk

to lose weight before she could start running, Anderson set an uncompromising diet for Neale. He has set strict rules about her food intake, and demanded that she follow them to the letter. There are no cakes, no biscuits, no sweets, cheese, crisps, fast

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such as pitta bread with tuna and salad, low fat yoghurt and fruit, plus extra fruit to snack on; dinner: rice or pasta with vegetable and meat or fish, plus lots of water all day long. Crisps, chocolate and takeaways are a once-a-week treat.TYPICAL TRAINING: a

by favouring low-fat or fat-free yogurt, cottage cheese, and milk rather than higher-fat cheeses, cream cheese, and whole milk. Motivation Live in the presentHow do you stay motivated through a hard training month when that big race is still a way off? "Focus

think the "fat-burning" low-intensity zone is a myth, and that high-intensity exercise burns more total calories, and more fat, per unit of time. The most important factor is the distance you run. However, running at around 70% of maximum heart rate

is the key to long-term health and weight control. Be aware of what goes down your throat, especially saturated fats, but don’t get obsessed with it. Too inflexible Do all your shopping at the health-food store? Be realistic: you can find plenty of healthy

to increase your carb intake. Go for low-fat, high-carb meals with a small amount of protein. Don’t include too many pulses, broccoli or high-fibre foods. If you’re in a restaurant, pick something familiar and stay away from undercooked meat, salads and fish