, the buildup of damage can hinder recovery and increase your risk of falling prey to illness, according to sports nutritionist Marie Spano. So what's a runner's best defence? Eating plenty of antioxidants - compounds that can prevent that cell damage from

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.

fitness and endurance. But to kickstart a sluggish metabolism, you need intensity. Karp suggests interval training (condensed runs that combine intense efforts with recovery) because studies have found these workouts burn more calories during and after

. But to kickstart a sluggish metabolism, you need intensity. Karp suggests interval training (condensed runs that combine intense efforts with recovery) because studies have found these workouts burn more calories during and after exercise. “It also cuts down

of Sports Nutrition for Endurance Athletes (VeloPress, £16). Adding new foods to your diet re-energises a bored palate, she says, and provides a variety of nutrients your body needs to ramp up health and running performance. These substitutions for tried