and mental limits and have fun as you work towards your running goals, whether that's to get in shape, finish a your first 5K or run a marathon.With chapters on training, health, nutrition, weight loss, running and pregnancy, motivation, cross
the nutty-tasting oil in the fridge to make it last longer.Eat better:Give your trail mix a nutritional boost by adding tart, unsweetened dried cherries. They contain anthocyanins, which are flavonoids that speed up muscle recovery.
(besides you) will be your appetite. But that doesn't mean you should cut out your morning runs to stay in bed. Routine is key for weight loss, says Lisa Dorfman, author of The Vegetarian Sports Nutrition Guide, (John Wiley & Sons, £12.99). Try going to bed
) after exercise speeds glycogen recovery compared with carbs alone. A milkshake or yoghurt would therefore be better post-workout choices than a pasta feast.Change your ways Aim to consume 1.2-1.4g protein per kilogram of body weight (84-98g if you
source of iron and zinc, which support healthy red blood cells and a strong immune system. Studies suggest that diets balanced with fruits, vegetables, whole grains and lean cuts of meat, including beef and skinless poultry, help to lower blood-cholesterol
with carbohydrates can speed your recovery. Calories: 80kcal per cheesePorridge Why it’s good: Studies show that a bowl of porridge helps lower cholesterol. Porridge will also fill you with plenty of carbohydrates to boost energy and alertness. When it’s good
prevent maladies ranging from high blood pressure and cholesterol to diabetes, impotence and even cancer. Avoid time away from your trainers by including garlic in your diet - research also suggests that people who eat plenty of garlic brush off coughs
, not for the competitive element, but for health reasons – either to improve their overall fitness, lose weight or reduce cholesterol. It’s important to start out slowly, so your initial aim might be as simple as going for a run. Your first few steps can often seem
the pace of your runs is essential to improving, it's key to have the correct variation. "You need to make your recovery runs really easy and your hard runs really hard," explains Chris Frapwell, coach to GB Olympic marathon hopeful Dan Robinson. "Easy runs
You don’t need a magic potion if you want to shift some weight, fight colds, boost your endurance, defend yourself against major illnesses or run faster and better. All you need is food. Over the years, we’ve brought you some great nuggets
