as much as anyone else. Unfortunately, alcoholic excess usually means a hangover, which can get in the way of a run (although there are some hardy souls who swear that a bracing cold-weather canter is the ideal cure). But there are key defence

to big meals or desserts, thinking the extra calories they've burned justify it," says Dr Laura Kruskall, a sports nutrition specialist at the University of Nevada, US. "Unless you do a long run, it doesn't." Despite evidence of carb intake boosting

to stay energised throughout the day. Try three miles in the morning and three in the evening instead of one six-miler. Running in the morning prepares you for every challenge you’ll face during the day. Running in the evening (at least three hours before

on Mondays or any day after a holiday. Her advice is to make a weekend schedule, and stick with it. For help, line up a training partner.11. Stay involvedIt seems counter-intuitive, but keeping busy can keep you healthy. Having projects to do gives your day

UAN: Article type:--Knowledge is power, in running as in any other pursuit. The more you know about training, nutrition and health, the better you’ll be at getting the most from your running, whether that means fitness, weight loss, great race

adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving

is to stay away from like-minded people that haven't recovered. Don't feel guilty about this. Running requires you to be fit and healthy, and it will inspire you beyond belief. I am training for a marathon, and have not weighed myself during training – and I

such as allergies, headaches or acid reflux strike mid-run, as they did to Jeukendrup's patient, it is sometimes hard for you – or your doctor – to figure out and fix the problem. Here, experts offer simple solutions to six symptoms that strike runners.Symptom: A

the diaphragm down. Hold the breath for a couple of seconds and then forcibly exhale through pursed lips. Deep breaths allow the diaphragm to lower fully, reducing the stress and relieving the ligament. If you only take shallow breaths when running

, as do products such as sun screen and make-up, which sweat off on to the skin and clog pores. To fend off acne, follow these steps: Minimise the use of make-up and hair-care products before running. The best make-up for running is no make-up at all