run.The Dos and Don'ts of Race Nutrition (non-subscriber preview) Tasty tips and easy recipes to help you plan your perfect race build-up diet. Fundraising FocusRunning for charity? Wondering how you'll have time to fit in your fundraising as well

You know fish is good for you. ‘It’s a rich source of protein and healthy fats,’ says sports dietitian and running coach Cassie Dimmick (achievingyourbest.net). But actually eating it is another matter, with one survey* finding that one in four of us has no idea how to cook it. B...

will help you prepare and compete to the best of your ability.If you can't face a total diet makeover, then gradually introduce healthy foods. Every week, try a new recipe that includes an ingredient packed with vitamins and antioxidants, such as blueberries

blood flow to the intestines, and you’ve got the perfect recipe for ‘runner’s trots’.If you’re especially prone to intestinal distress, see your doctor to rule out any underlying medical problem, especially if you suffer from fever, weight loss or pain

.Add the right mental attitude, says Jill Owen, and you have a winning recipe for reaching your full endurance potential. "When you’re trying to find your own ceiling, you need to be able to cope with the frustration involved. If your first attempts at running

Marathon (Sussex/Hampshire, June 16) Marrying two of runners’ most bemoaned adversaries - hills and heat – in a single event might not seem like a recipe for success, but given the positive RW reader feedback following last year’s inaugural event

) too early is a recipe for injury. Keep those copies of RW aside with the speedwork articles bookmarked. If you're still running injury-free in another six to 12 months' time, get them out and read them again. – VelociraptorTry setting distance (rather

doorstep - which is great for the environment as well as your wallet. Together, they're the perfect recipe for healthy and hearty fuel for your increasing training load as the nights draw in. Apples Since the Romans brought the apple to the Britain, we

and spinach instead for an iron-packed option.Fresh Smoothies The recipe for a healthy and satisfying liquid breakfast is easy – just pop some fruit in the blender.Make the perfect recovery shake with a mixture of bananas – which weigh in at a whopping 93 per

runners would do well to follow their example.Amaranth has an excellent balance of carbs, fat and protein and a much lower GI than pasta. It's also packed with calcium and iron, the perfect recipe for strong bones and muscles. In Mexico, amaranth grains