to visualise between now and race day.Nutritional Needs Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal. Even though

of miles - especially if you slow down and apply pressure to the area where you feel the stitch.Nutritional Needs"Take in a lot of protein this week to aid in the repair and recovery of muscle tissue damaged during the high-mileage phase of marathon

to sleep, try this relaxation exercise. First tense, then relax your muscles, one at a time, starting with the muscles in your face and working down to your toes. Sex can also help relax your mind and body.Nutritional Needs “Emphasise carbohydrates more

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

foods at supermarkets. Spend a small fortune on nutritional supplements? You’ll be just as healthy and energetic by simply following a balanced diet and taking a multi-vitamin for insurance.Too piggish Do you count chips as vegetables? Pineapple on a

with foods rich in antioxidants and glutamine. "Beans and raw spinach are good sources for both," says RW Nutrition Editor Anita Bean. "Most brightly coloured fruits and vegetables – especially blueberries – are also rich in antioxidants. Glutamine

-depleted state. Ever since carbohydrate-loading caught on decades ago, carbs have been the focus of nutrition advice for marathon runners. You can burn 2,300 calories on a 20-mile run, and the carb is the most readily converted fuel source, so it makes perfect