in search of steaming bowls of porridge. It's high in muscle-fuelling carbohydrate and is a good source of iron to maintain oxygen-carrying red blood cells. Try it Porridge is perfect before a long run because it provides slow-release carbs that keep you
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in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a
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-Free Running, claims the oxygen in your blood will enter your muscles more easily when they are loose and relaxed. When you're not racing, start a run slowly, imagining the tension being transferred to the ground with every step. Maintaining good posture
-fat yoghurt. "This principle is good for runners because it helps to stabilise blood sugar levels, refuel depleted muscles and stave off hunger," says Bean.
. Massage of the calf muscle, taping the fascia to relieve pressure or wearing a plantar fasciitis night splint should help, or try this move: "Scrunch up your toes in the same way as you make a fist with your hand," he says. "Hold for five seconds
free radical damage, and protein to repair muscle fibres after a run." You're also encouraged to eat small meals six times a day, which is a great way to build up your glycogen reserves between runs.Take-away tip Allow yourself a weekly indulgence
by exercise and the ageing process. The number of muscle fibres you have also falls by three to five per cent per decade after 30. Try cross-training to maintain muscle strength. 40s After the age of 45, Professor Tim Noakes believes you should reduce your
you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a second in the time on the ground per foot-strike translates into running a
