run and you won't feel hungry - this eliminates the need for a pre-workout snack, which adds extra calories. After a run, skip the recovery snack and instead sit down to a full meal within 30 minutes.You're gaining muscle - and retaining fluidNot all

energy, running around, standing up too much…) and your energy input (e.g. good pre-race nutrition in the last 72 hours, then throughout the race).Q8. What single piece of advice would you give me (and other marathon virgins) regarding my mental mindset

, as do products such as sun screen and make-up, which sweat off on to the skin and clog pores. To fend off acne, follow these steps: Minimise the use of make-up and hair-care products before running. The best make-up for running is no make-up at all

after training, should I force myself to eat? Will avoiding alcohol while I train for a marathon improve my performance? Are there any foods that can help me sleep? How much fibre should I include in my diet? Will eating sweets boost my energy pre-run

After running 3:23 in his debut marathon, Aidan Hewison, a university researcher, set his sights on cracking three hours for the distance. It wasn't an unreasonable expectation: he'd run under 38 minutes for 10K and was close to 1:25 for a half

of injury?How can I bounce back when I feel like a beginner again?NutritionWhat's the best way to top up my energy reserves during a long run?What - and when - should I eat before an early-morning run?How long should I leave between a booze-up and a marathon

falling off. Good posture can improve your running efficiency and decrease injury risk. Ergo: better consistency.Use the fridgeIn two ways. First, be sure it's always stocked with those key foods you rely onfor healthy nutrition and snacking: sports drinks

different nutritional strategies on his long runs in order to find the perfect plan for the VLM, and has currently settled on a strategy of 300ml Lucozade Fuel and a gel every hour, plus water. This strategy fuels his performance and also maintains his

's already dug out his spikes and been running off-road to combat the snow underfoot!Emma says: Discussion on the topic of nutrition on Richards's training thread is just beginning to get going. We have identified pre-run hydration as something he can

on training, nutrition, motivation, race tactics and the secrets of the course itself. Here at RunnersWorld.co.uk we've been listening to our MP3 players, watching the increasing popularity of podcasts over the past few months