-minutes to go, take an energy gel with some water. Base your race-day nutritional strategy on what you've done in training but bear in mind that your energy needs will be a little higher when racing as your effort level will be higher than during regular

schedule will increase flexibility, improve recovery time and help you to relax and get a better night's sleep - all of which will help you perform at your best come race day. "Doing something calming and relaxing can be as good as a complete rest," says

the importance of nutrition and hydration to get the most from your sessions, and most importantly, to aid recovery after sessions – you'll enjoy your running more and your times will come on leaps and bounds. You could even suggest a peer-review of food diaries

a long run - try recovery drinks to give you the nutrition and fluid you need. Or eat chicken sandwiches, tuna wraps etc - it’s your call, as long as you stick roughly to that 4:1 ratio. fat buddha I love Sunday mornings before my long run - I sit

and ice up top - not fun if you are new to it. I would suggest you take full body covering and an emergency blanket - and let people know where you are going. Nick L Join the thread Recipe For Recovery What's your recovery secret after a long

them in good-as-new condition if problems arise. See full threadIliotibial Band Syndrome (ITBS)Get a sports massageCep - I'd say sports massage is essential to recovery. It will hurt (a lot!) but is worth it. Get a recommendation, maybe through your

to only hit on evenings I was trying to run. It was getting harder to keep to the schedule. But (give or take the odd missed recovery run) I stuck to it.With Mar 13 approaching, I decided to brave the most scary challenge so far in the training schedule