-minute runs melt a pound of fat each month. "Complex carbs are vital for energy and recovery," says Ingleby.  "Have a carb-rich snack like a banana immediately after running, to refuel glycogen stores."  In practice: Think of your plate as a clock face

/mile burns 500 calories in around 35 minutes. Your key fat burning session, however, is the long run, because you usually run for a long time, albeit at low intensity. Another great fat burning workout is the am/pm run. Go for a 20-30 minute run between

, 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

advice," says Clark. "I've always believed that the healthiest foods are the real foods - the quality vegetables, fruits, whole grains, low-fat dairy and lean proteins packed with everything runners need." If you want to lose weight... Sorry, but you won

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

In the December issue of RUNNER’S WORLD, we introduced you to three intrepid volunteers willing to let us train them up from being absolute beginners to running the Flora London Marathon in April. You’ll be pleased to know that, after six weeks

to avoid losing hard-earned time.Tri bike Bike specifically designed to be ridden in an aerodynamic crouched position, with a high saddle and low crossbar.TT (Time Trial) Usually used in reference to a cycling event.Turbo (static) trainer A device

that makes you feel good.Q. What should I eat? A. Just a good all-round diet, with plenty of fluids and a slight emphasis on low-GI carbohydrate. Aim to eat 50-60% of your calories from carbohydrate, 20-25% from protein and 20-25% from fat. Only half

few of them unravelled...Fiction: "All triathletes are super-lean, endurance freaks who treat their bodies like temples"Elite triathletes train for 20 or more hours a week and have body fat readings as low as five per cent, but age-group triathletes

out fat-burning enzymes, which help your aerobic system work more efficiently. Also, synovial fluid (the lubricant in your joints) warms up, helping your body to move easily. "Too many beginners skip this step without realising how much more