runningQ: I know carbo-loading works for longer races, but does it have an effect on shorter distances, such as the 5K?A: New research says yes. Of course, we’ve known for years that when a race lasts more than 90 minutes, it makes sense to carbo

along the gorgeous-but-tough route, as well as a cream tea. This year's race on June 21 is already sold out, but if you're spitting feathers, these races also offer a winning combination of lovely scenery and beer:The Harvel 5 Kent, June 7

in bed breathing - a 70kg 25-year-old male may have a BMR of roughly 1500-1600 calories a day." Keeping track of the amount of calories you take in is important. "To maintain weight throughout an off-season you have to watch what you eat," says Suffredin

to make and has great flavour without using cream or butter," he says. "I avoid fatty foods before a race." Ramsay first started running 10 years ago when his weight became a problem. "My father-in-law was always was battering me at squash, and one day he

Even though I’ve been reading up on hyponatremia for almost 20 years, I was surprised last April by The New England Journal of Medicine (NEJM). Five days before the Boston Marathon, it published research showing 13 per cent of the 2002 field might

the next day. How late you eat the night before isn't too big a concern, unless it affects your sleep patterns. Breakfast is the most important meal to time right.Q. How much water should I drink on the morning of the race? I want to drink enough water

and Lucozade pouches if they were included as part of the water stations. However, I've decided to up my game and enter a marathon. The thing is, I just don't understand nutrition. What stuff should I be eating on the run? Talk to me like a seven-year

Q. I ran the Flora London Marathon last year and took gels every 45 minutes along with water and sports drinks when they were available. Is 45 minutes about right, or too frequent or infrequent? My feeling from last year was almost that I

the 24 hours before your race. You could start earlier but it's not essential (assuming you aren't starving the body either). The importance of getting it right is crucial though. We studied 257 runners who took part in last year's London Marathon - those

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still