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

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