you up or satisfy your appetite so it's all too easy to passively over-consume calories. DON'T drink too much alcohol. It's high in calories, puts undue stress on the liver and can hinder your recovery after intense runs. If you must drink, limit

undue stress on the liver and can hinder your recovery after intense runs. If you must drink, limit yourself to one or two units (one pint of ordinary strength lager), and have at least two alcohol-free days per week.

food you’re already eating even better. Now, will it be mushrooms, fried onion rings...If you're a Runner's World UK magazine subscriber, you can see a full 10 sets of good-better-bests right here, including pre- and post-run nutrition. Otherwise, enjoy

with an early-morning drink. Coffee may be a good choice if you’re planning an early run – caffeine can make you feel more alert and wide-awake, and it helps increase endurance – but excessive amounts can increase nervousness, trembling and even trigger

than an hour, plain water is a good choice, but, if you have been running hard for longer than an hour, drinks containing sugar or maltodextrin (a slow-release carbohydrate) and sodium may speed your recovery. Researchers at Loughborough University