Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1

or an energy drink.DON'T stop eating. Continue eating a similar-sized snack every two hours until your proper meal. This will promote faster recovery. It takes up to seven days to restock your glycogen after a marathon.DON'T overeat. Even if you feel ravenous

that it's a good idea to limit dehydration as you run, in the real world many runners completing marathons between three and four hours do so with a level of dehydration between two and five per cent. So, if you've been following current guidelines