to swallow sawdust cake with bayonet tacks. So I gargled with salt and TCP – a recipe developed by A&E charge nurses to induce vomiting in overdose cases – and it seemed to do the trick.Then I ran the Kingston 16 and knackered myself so comprehensively

exponentially improved the game of the legendary chess master Boris Spasky. And that it was Delia Smith’s secret passion for Norwich City that lent her recipes their characteristic frisson dangereuse.So it is with me and running. Some of my best efforts have

of the best Sussex countryside, mix it with a river crossing and a challenging course and you’ve got a recipe for a tasty success of a race. The Crowborough 10K kicks off with a fast downhill stretch leading into the surrounding rural and urban areas. But a

? Then Dorney Lake is the place to be. The 2012 Olympic rowing venue is surrounded by pancake-flat paths with barely a twist or turn to rob you of valuable seconds. And with chip timing and pacers thrown in, the Dorney Dash 10K offers a patented recipe for fast

or wrap.➜ Eggs are a good way to thicken recipes. Swirl one into soup as it simmers to make it more filling, or crack an egg into hot couscous or rice as it's cooking for a creamy texture.

. And there is no such regulation on the word ‘light’ or, indeed, ‘lite’.2. Measure your portionsUse scales to follow portion sizes in recipes. If you try to guess a portion of rice or pasta by its uncooked size, you may end up with enough for two.3. Get healthy dipsFatty dips

balls that work out at a bargain 3p per wash.NUTRITIONTake a trip to a health food shop and stock up – it’s easy to make your own running-ready snacks with these back-to-basics recipes from former RW Nutrition Editor Anita Bean.Easy electrolytesTo make

.Reader to Reader: Fuel on the run Your best tips for topping up your energy reserves during a long run. The Dos and Don'ts of Race Nutrition Tasty tips and easy recipes to help you plan your perfect race build-up diet. Recipes for success (non-subscriber preview

warm - full-length tights with a brushed lining are a sensible choice. Before A RaceRace starts can involve lots of waiting around - stripping down to your club vest and shorts prematurely can be a recipe for disaster. Instead, think about donning a

of your stretches. It also signals your body to supply your muscles with plenty of oxygen and nutrients. Stretch each muscle's opposite number to avoid inbalances in strength and flexibility – a recipe for injury. Stretch for the right purpose