with four different routes of roughly similar length, advises Coates. "Throw a dice to decide which one to do each morning to add an element of spontaneity and safety." Stay safe See yourself as a cyclist, Coates says. "Cars don't look out

on whatever you want on the weekend, you cancel out five days of healthy eating,” says Felicia Stoler, nutrition coordinator for the New York City Marathon. When it comes to shedding pounds, consistency is key. “Aim to consume a similar number of calories

hormones. But when a heavy training schedule puts pressure on your immune system, you can ensure that you make healthy diet choices.The key to maintaining an efficient and effective immune system is to consume enough of the nutrients that play a vital role

," explains marathon world record holder Paula Radcliffe. You simply can't run your best without a strong core: the muscles in your abdominals, lower back and glutes. They provide the stability, power and endurance that runners need for powering up hills