GETTY IMAGESThere are many reasons to eat seasonal and local food, from the environmental benefits of reducing the miles your food has travelled, to the simple fact that it is often cheaper to buy local food. It could even have an impact on your running. Most runners understand t...

avoid the detrimental effects of the glycogen depletion stage. What should I eat and when? In general, you need around 5-7g of carbohydrate per kilogram of body weight or 60 per cent of your daily calorie intake from carbohydrates. This usually works

)Sports nutrition veterans SIS launched REGO in 1995, and it has been a recovery staple ever since. With an extra shot of anti-oxidant vitamins to repair muscles, REGO combines a special mix of complex carbohydrates, fructose and protein to aid quick recovery from

GETTY IMAGES The "season of mellow fruitfulness" really lives up to its name, so make the most of Britain's autumnal bounty of seasonal fruit and vegetables. Gluts of autumn fruit and veg are packed with nutrients and right on your doorstep - which is great for the env...

down your body with booze and junk food? Check out the nutrition basics on runnersworld.co.uk, start a food diary, and let a new lean, mean runner emerge.With the right mix of all-important carbs, protein, good fats and greens inside you, you

, which release energy more slowly, are perfect nutrition in between sessions. Fibre is also a vital ingredient in a runner's diet. Soluble fibre is found in beans, oats, rye and fruit and slows the digestion of carbohydrate, producing a slower rise

surface to run on – so it's generally a good idea to recreate outdoor conditions as much as possible on the treadmill by setting it to a 1% incline or increasing the speed slightly, to adapt slowly to outdoor running. When you do get going outside

balls that work out at a bargain 3p per wash.NUTRITIONTake a trip to a health food shop and stock up – it’s easy to make your own running-ready snacks with these back-to-basics recipes from former RW Nutrition Editor Anita Bean.Easy electrolytesTo make

are quick and easy options; alternatively, snacks like eggs on toast, fruit smoothies and tuna sandwiches all contain roughly four times as much carbohydrate as protein (the recommended ratio). Don’t neglect your nutrition for the rest of the day either

to salads and cheese boards and a perky accompaniment to meat. Pears also make great healthy puddings, whether you poach them or add a dash of cheeky chocolate. Cooking times vary depending on the variety and ripeness of the fruit, but pears generally make