, or water along with food that contains sodium. After especially long or hard runs, you also need protein to help your muscles heal. That’s why recovery drinks are ideal – they provide protein and fluid to help you rehydrate. ‘Chocolate milk is a great

The winners of our Apres Recovery drinks competition were:Jennifer GuertinCelia PrzyrembelTracey BelcherLuke BowesDavid HughesCraig RenshawMichael LarkinMatthew TimmsJack HomanJacob ThorneEsyllt SearsThe winners of tickets to The London Bike Show

, as is your oily fish (oily fish also has vitamins D in it).Recovery foods post-run can be a bowl of cereal and milk - it's perfect as a recovery food. It has the protein & carbs. Drink water for fluid replacement as salt from food will help with the fluid

millions of women and is common in new mothers (it also affects many female runners; see page 79 for more information). Drinking less fluid is not the answer, but a training regime such as the one here can address the problem in a few weeks. The pelvic

put a lot of time and effort into it and it’s very disappointing but there’s always another goal and something to motivate you again.Q) What are your goals for 2013?A) The Commonwealth Games next year, but the main focus is the Olympics again in Rio

too fast or recovery is difficult and you potentially do lose more than you gain as training is difficult for the following week. But long slow runs built up gradually together with faster shorter runs should benefit you and best to do more than one