-leaved endive is rich in vitamin K and folate• Beans are an excellent source of fibreNutrition (per serving)Calories 220 Carbs 41gFibre 10gProtein 10gFat 4g 

Running a marathon, whether for the first time or as an experienced athlete, is a huge challenge and getting a suitable nutrition and fuelling strategy is often the one subject that troubles runners the most.Ensuring your body is stocked up

. “Sodium helps regulate the body’s fluid levels,” says Bob Seebohar, author of Nutrition Periodization for Endurance Athletes. The loss of salt is also connected to other running problems, such as cramping. So exactly how much salt should runners ingest

; fry for five minutes.Souper choices Onion, garlic, celery, carrots; dried sage, thyme, oregano, bay leaves, rosemary, cumin, cinnamon, chilli powder.Liquid assets These add anti-inflammatory compounds that help fight post-run soreness.Quick tip Add