Running is about self-improvement, not Spartan self-denial. As performance coach Kim Ingleby (energisedperformance.com) says, "You need a balance: training, recovery, food and fun." So while runners might idolise the original marathon runner

the carb-loading low-down with these simple dos and don'ts.Rest and RecoveryBecome a better runner even after you've pulled off your trainers with these quick and easy recovery tips.Core StabilityA strong core will make you fitter and faster, as well

and FuelbeltAlec Smith (Surrey)Monday September 12 - Maxifuel Energy and Recovery Nutrition KitMark Goodchild (Kent)Tuesday September 13 - Free place in the Malta MarathonRichard Cross (Leeds)Wednesday September 14 - Nuun Electrolytes and FuelbeltKelly Paterson

Is nutrition too complicated? These 10 simple commandments are guaranteed to make you healthier, fitter and faster1. Plan your diet Devise a sensible eating plan that you can stick to, which will suit your lifestyle. Don’t set yourself

burns about 100 per cent more calories than usual when it's trying to repair an injury. "It's important that you feed your body what it needs to mend," says Dr Liz Applegate, author of Nutrition Basics for Better Performance.  She recommends boosting

minutes) to each of your daily runs for three weeks; then back off for a recovery week. After your recovery week, continue to add miles (or time) in the same fashion. Go long A weekly long run burns more calories two ways. First, there's the 100kcal

still enhance recovery. You also have sensors in the mouth that can give you an instant lift by taking in carbohydrate. In terms of functional benefit for the race itself though, I would suggest taking your last gel around 30 minutes before you plan

'll burn out. There are lots of things you can do to prepare yourself for the next day's training. These include recovery shakes, nutritional supplements, compression tights, elevation, cold baths and sports massage - these all aid recovery. And remember

temperature will drop after a run. The colder you are, the harder it is for blood to get to your muscles.Take A DipBoth ice baths and a relaxing hot tub can have recovery benefits. A quick cold dip immediately after your run will improve your circulation

that the aromatic herb has up to 20 times more antioxidants than other herbs. "Antioxidants help to minimise soreness and improve recovery," says Kimball. "Plus, punching up the flavour with herbs means you can cut back on salt and fat."Eat smart: Buy fresh