It's a familiar story: you return to training after injury aiming to be faster and stronger than before. Then reality kicks in as your decreased fitness becomes apparent. You begin to wonder if you'll ever be able to repeat your pre-injury performances and the fear that the injur...

brightly coloured swimming hat. This will prevent heat loss and ensure you can be easily seen.Stay in shallow water. Keep close to the edge of the river, lake or sea the first few times - this way you can get out quickly.Keep cuts and scratches covered. Use

Method:Preheat the oven to 180C conventional setting.Brush a (22 cm square x 5cm deep) brownie tin with a little vegetable oil. Line the tin with parchment paper. Trim the paper to fit the tin. Brush the paper with a little more oil to prevent sticking

ride fast," says podiatrist and time-trial cyclist Amol Saxena. "If hot foot strikes while you're on a ride, there isn't much you can do other than stop, take off your shoes and let your feet cool down."As usual, prevention is better than cure: Saxena

. Your shoes will slip on with ease. 17. Perhaps have some Vaseline in your shoes. It helps get them on and prevents blistering.  18. Wear a hat to keep the sun off your head. It can make a difference even when the day is cloudy. 19. Have an energy gel

duration for intensity. In other words, hard training has more positive impact on your fitness per minute than easy training. The trick is adding intensity in moderation, and building it up over weeks. This prevents burnout.  For instance, instead

them to each meal are 22 per cent less likely to become obese.5 Drink milk. Calcium prevents the storage of fat at a cellular level.6 Slice your food to consume 20 per cent fewer calories. People rate sliced servings as 27 per cent larger than equal

.GingerThis pungent, aromatic spice contains powerful compounds called gingerols, which act as anti-inflammatories. These compounds may also help prevent colon cancer. Ginger is also a good source of the minerals potassium, magnesium and copper.Peanut butter

to consider your recovery needs, so having something at that time is better than trying not to eat anything. That said, there are factors that prevent people from eating so late. Some say they are not hungry after exercising; if this is the case, start small

and hydration strategy will help you to feel prepared, prevent last-minute panicking and remove the element of nasty surprise.Henrietta Bailey Henrietta Bailey  is a nutritionist who works as part of the Pure Sports Medicine team (puresportsmed.com). She