tips on nutrition, motivation, training and more.Whether you're a complete beginner or already have your sights set on a PB, this 300-page book can help you train and run better. There's everything from choosing the right shoe for you, how to feed

pace for 40 minutes. Warm up 15 minutes. Cool down for five.Fuel upWhat to eat and drink before and after your runMany runners think that they can eat whatever they want post-run," says Leslie Bonci, director of sports medicine nutrition at the Centre

at his favourite clubs, causing his manager endless headaches with his refusal to take his vitamin supplements, and taking a lax approach to what, when and where he ate.He now has a chef at his house and goes home to eat all his meals. His nutritional

needs. Here’s how to deal with the most common post-marathon ailments, how to combat the blues and, of course, top advice on when and how to resume running. Health and NutritionMuscle SorenessDelayed onset muscle soreness (DOMS) can begin eight or more

to do with pre-race eating. Perhaps experiment with changing what you eat or how much you eat before the start. You may need to avoid all solid food before for three hours and just take a liquid meal.Also, avoid fruit juice and milk before running

Steve has run more than 60 marathons (26 Londons) and as well as holding a PB of 2:29, he has also won a British marathon title in his age group. This spring, he joined us as our ASICS Super Six coach and has mentored our racing contenders