some protein, and it will quickly repair any muscle damage. Give it both carbs and protein, and you get the best of both worlds. Who can argue with a double-barrelled success like that?First truth: the post-training windowThe post-exercise research

not become great by following a path of timidity and cowardice. And we can only hope that, when pummeled, as the Boston Marathon was today, they will rise again, stronger than ever.****Amby Burfoot is a contributor to the US edition of Runner's World. You can

still think downhill running is simple. In fact, when the International Association of Athletics Federations (IAAF) announced that it would recognise road racing "world records" for the first time in January 2004, it discounted the Boston Marathon

sessions each week. There were no restrictions on additional running or cross-training workouts, and there was no "final exam" test race.The post-programme lab tests showed that subjects had improved their running economy by two per cent, their maximal

. Taper early to prevent last-week problems. And make certain that you take post-race precautions against catching a bug since your resistance will be at its lowest then.Q: How can I motivate myself for a peak performance?A: In order to succeed

in the Western States, for example, suffer post-race colds and infections, compared with 15 per cent of marathon finishers.Since antioxidants such as betacarotene and vitamins C and E are supposed to neutralise free radicals, should you take them? "In theory, it

? When Einstein runners finish a session, they don't write essays or poems. They record their numbers. How far did I run today? What was the temperature and humidity? My pre- and post-run weight? My average and maximum heart rate? Mission impossible

month before contacting the main author, Dr Christopher Almond. His study was large and meticulous, making it probably the best yet in the field of exercise-associated hyponatremia. He and his colleagues obtained pre-race and post-race body weights

with a sandwich and carbohydrate drink after the race, and your body will soon soak up the water it needs. Don’t rush and don’t over-drink. After a race, you’ve got plenty of time to rehydrate. Our recommendations:Drink generously, but appropriately Know