.g. 1.5 litres if your fluid loss is 1 litre) to properly rehydrate. A sports drink to replace sodium and electrolytes, spread evenly across the first two to four hours of recovery, is ideal. This extra fluid accounts for the increase in urine output

. Dedicate 35 minutes to carbs. Add 15 minutes of protein and healthy fats. The remaining 10 minutes? Have fruit for dessert.BAD GUY: SALTThe good news: It's always wise to keep your salt intake below 6g a day. Yet during long runs "prolonged sweating can

.To help make all this happen, here's our first-ever beginners' racing guide. Here, you'll find everything that you need to know – from tips on nutrition and warm-ups, to race-day strategies and recovery techniques. Race DayRace day can be intimidating

of the distances. It is time to introduce speed into your sessions.  ➊ Interval training is very effective for developing your fitness and speed. Begin to increase the speed for short intervals, eg 1-5 minutes.  Depending on your aim you could have a short recovery

. If everyone else increased their mileage by 10 per cent per week, then I’d increase mine by 20 per cent. Eventually, I learned that improvement comes when you learn to balance effort and recovery. Now I know that I need to mix lots of easy-run days around my

lose a few days of running, but ignore it and you can do serious damage."Michael Selman, 45. Years running: 18Embrace recovery"I wish I’d known 15 years ago that recovery was more important than continuing to train hard. Now I pay more attention to my

Wilkinson (nutricentre.com). Your recommended daily allowance (RDA) for iron is 18 to 20mg; good sources of the mineral include liver, iron-fortified cereal, dried fruit, beef and spinach. Crucial calciumYour RDA for calcium is 1,000 to 1,300mg; good sources

for the marathon in 1999. He and I ran the same marathon in Chicago on the same course on the same day. He finished in 2:05:42. I finished in just over 5:30:00. In fact, I heard the announcement that he had set the world’s record as I was approaching mile 11

toward home. Two hours, nothing to it. When I want to increase my training prior to a marathon, I just add another 9/1 segment on the outbound trip. Now the session lasts two hours and 20 minutes, and I hardly notice the difference. Two weeks later, I do

it became obsessive. OK, I'm never going to win anything, but I have got satisfactory results from such training. My PBs are 1:37 for a half-marathon (four runs per week), and 3:52 for the marathon. – Mr BumpUse your past experience to inform the present