; eggs; bread; fortified breakfast cereals Runners need more because it's involved in metabolism Not enough evidence to prove that high doses can help to improve performance; requirements can be met by a balanced dietB6 (Pyridoxine) Involved in metabolism

: 3.5 Kilometres. Please remember, this tool should only be used as an approximate guide – the exact number of calories you will burn will vary depending on your age, sex and base metabolic rate, as well

help to prevent calcium deficiency and osteoporosis There is no evidence that extra calcium prevents osteoporosis; exercise - with adequate calcium intake - prevents bone loss. Runners who eat few or no dairy products may benefit from supplements

that resting metabolic rate can stay elevated for hours after a bout of intense exercise. A 1991 Norwegian study, for instance, showed that significant fat-burning was occurring for a full 15 hours after a 70-minute bout of intense exercise (70 per cent of VO2

eating guidelines and you’ll soon see excess weight melt away. Get clued up on what to eat and why by getting to know the basic principles of nutrition. Food Groups: The BasicsJust right for runners: the foods groups you need, and how much you need

At the last count, 132,000 runners had posted 1.6 million messages between them on the Runner's World forum. That's a ton of useful tips!Our readers already helped us pick out some of the best threads (or 'conversations'). Now we've gone a step