, you can dramatically improve the nutritional quality of your diet. Next time you’re doing the weekly shop, try to make one healthy change in each aisle of the supermarket to improve your health as well as your running.Cereal thriller Breakfast cereals

triathlon conditions. You must establish your own nutritional requirements through trial and error. Raisins might work for your friend, but they may send you running for the loo, so it’s important to try a variety of carbohydrate-rich foods and fluids

‘scared’, and not keeping track of your intake. Next time, drink only fluid-replacement drinks (about 600-750ml per hour) and not water. And practise drinking these amounts in your pre-race training runs. —Joe Beer, sports scientist and level-two triathlon

, helmet and some running shoes – wetsuits can be hired for race-day. If you want get yourself in the mood with a little pre-training shopping, you might enjoy these archived articles on bikes, a wetsuits and shoes and clothing. Nutrition If you know what

was absolutely slaughtering my PB, I was just so focused on sub-5:00 that one little problem became a mountain. It was a real struggle from then on.I’ve learned so much over the last few months – about nutrition, about running to a plan, doing speedwork and hills

include seldom-used but highly effective swim-to-bike brick workout. Most triathletes make regular use of the bike-to-run brick, and so they should, but in order to fine-tune your nutritional plan for the bike, you need to do this session.It is one thing

ruin your race - master our five stretches to keep on running.Join The ChatNeed advice? Fancy meeting up with fellow RW members at the start? Pop on to the GNR thread for a healthy dose of pre-race banter. RecoveryEase any aches and restore tired

cause an electrolyte imbalance, which can also lead to nausea," says Taylor.Having a race-day nutrition plan is the best step for combating exercise-induced nausea. Some athletes set their watch to beep when it's time to take in fluids. "Develop a fluid

Summer is here, and so is barbeque season. This annual meat-and-beer fest can seem like a nightmare for runners trying to fuel their training healthily, but our expert tips and recipes will help you fuel your running right.What to AvoidStep away

Nick Morgan is Lead Sport Scientist at Lucozade Sport.Read the whole forum debateQ. Is there any benefit in doing my long runs without taking on any products? Would they then have an 'extra-bonus' effect on race day? MaracuyaA. There is school