– and three sizes: 100g, 500g and 1,600g. 100g contains 350kcal, 26g protein, 59g carbohydrate and 1.3g fat.Contact www.scienceinsport.com; 01254 246 060
with a little protein: (eg High5 4:1) These products are still relatively rare but some research suggests that a little protein in a carbohydrate drink can improve performance on the run.Recovery drinks Post-run drinks usually contain around 70
’t think of that final plate of pasta on the eve of the race as your last meal. Your body will use up some of that food energy overnight, so make sure you have breakfast. European 5000 and 10,000m champion Sonia O’Sullivan chooses bread or cereal, coffee
-in bottle holder.Contact www.scienceinsport.com; 01254 246 060Ironman Fuel Belt – £13.99Quite a few runners find one large drink bottle, even in a handy ‘holster’, extremely irritating to train or race with. A fuel belt like this one provides a decent
the carb-loading low-down with these simple dos and don'ts.Rest and RecoveryBecome a better runner even after you've pulled off your trainers with these quick and easy recovery tips.Core StabilityA strong core will make you fitter and faster, as well
?• Hills• Cross-trainingMARATHONING• When to move on from base training in a marathon build-up?• How Janice Moorekite jumped from 3:10 to 2:48• I've run 3:12 - how long should I wait to run sub-3?• How often to race in marathon training?• I missed 2
before. Running 26.2 miles places high demands on the body and you’re likely to end up with depleted fuel stores, accumulated fluid in the muscles, dehydration and perhaps some damaged muscle tissue. So, not surprisingly, you will be susceptible to injury
(or 7 x 3 mins), with 2-min recoveries 5M easy, off-road if possible Hill running: 12 x 30 secs, or fartlek with 12-15 30-sec bursts Rest or 5M easy, starting slowly 3M, jogging only 18M slow. Start easilyWeek 8 5M easy, off-road 6M. Slow start
10 weeks of the programme, you may be best to postpone your entry until 2008; if it’s less than that, concentrate on the long runs and be prepared to lower your goal by 15 minutes if needs be. And at the end of the schedule, don’t be tempted to train
the contour of the foot won almost unanimous praise from our testers. This latest shoe continued the line's impressive track record – the previous model, the Gel Kayano 14, was voted the International Editors' Choice 2008 by the staff of Runner's World's 14
