training day will be lower.Do this instead: Dr Ricardo Costa, a lecturer in dietetics and nutrition at Coventry University, explains that you'd be better off running faster: "After you run, your metabolism increases," he says."This continues for 24-48 hours

This week, a first-thing fuel conundrum..."I'm training for a marathon, and I struggle with my early morning runs. I simply don't have time to get up, eat, and wait two hours before I can run. Do you have any advice on food that can be eaten, say

Lucozade Sport£10.80 for 12 bottles Carbs per 500ml: 32g“Contains all the major nutrients you need,” says coach Chris Husbands. “Better for longer events – half-marathon and above. Raspberry is actually nicer than standard orange.”Contact: lucozadeshop.comDrinks | Gels | Bars | S...

of the body-wall interface. In fact, by maintaining your glycogen levels your body need never come near anything vaguely brick-like whatsoever."It's a combination of people running too hard and not using the right nutrition," says Anderson. "Someone who has

The Day BeforeYour goals for the day before your race are to top up your glycogen stores, stay well hydrated and avoid any pitfalls that may jeopardise your performance the next day.  Graze Eat little and often throughout the day. Choose high-carbohydrate, low-fat, moderate-prote...

This week, one RW member discovers the trouble with tootsies..."I recently changed my running shoes for a much roomier pair. However, two of my toes (next to the big toe on each foot) get numb each time I run, and the nails are getting blacker

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

Cranking up the intensity is the best way to take your running to the next level. It’s also an effective way to burn extra calories and shed body fat. A 68kg runner who picks up the pace from eight and a half minutes per mile to seven minutes per

It’s a familiar scenario. You run three or four times a week, and you watch what you eat. But lately you’ve noticed that you have a little less energy and a little more… ‘meat’ around the waistline.You’ve tried running more, which is good

, not by overreaching with each stride. On uphills, shorten your stride and drive more with the arms. Try to maintain even effort, not pace. When running downhill, let gravity work for you by leaning forward slightly.12 Eat and drink the right foods Sports nutrition