Recovering from a run is just as important as fueling for the next. By taking a recovery drink after you exercise you’ll speed up muscle repair, rehydrate and give your immune system a boost. Research suggests that a combination of carbohydrate
with a little protein: (eg High5 4:1) These products are still relatively rare but some research suggests that a little protein in a carbohydrate drink can improve performance on the run.Recovery drinks Post-run drinks usually contain around 70
. They're essential to your health, satisfy your cravings, and add to your energy supply Most nutrition experts suggest a diet of at least 20 per cent fat (along with 55 per cent carbohydrate, and 25 per cent protein. Decreased fat consumption can leave
No food sources; glucosamine is produced in the body from glucose and glutamine Supports the health, flexibility and functions of the joints Inconclusive but promisingInformation obtained from: Runner's World archives, Boots, Solgar Vitamins, the British
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
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
from runner to runner. A seasoned marathon runner – or someone whose training plan included a high mileage base – can expect to bounce back quicker than a marathon novice for example.What you can do though, is make sure you know exactly what your body
:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5K and a half in the same week
the contour of the foot won almost unanimous praise from our testers. This latest shoe continued the line's impressive track record – the previous model, the Gel Kayano 14, was voted the International Editors' Choice 2008 by the staff of Runner's World's 14
) recoveries, improving to 5K pace with 100m jog recoveries (30-40 sec). Or as fartlek, 15 x 60-90sec with 30- to 60-sec jog recoveries.How often to race in marathon training?Hilly How many races should a runner do during marathon training? Mike Gratton I
