temperature will drop after a run. The colder you are, the harder it is for blood to get to your muscles.Take A DipBoth ice baths and a relaxing hot tub can have recovery benefits. A quick cold dip immediately after your run will improve your circulation

. For Goodness Shakes are also available in banana, berry and chocolate malt flavours; the banana and berry flavours contain real fruit.Our tester said The recovery shake was really tasty, and could pass for a normal milkshake. It tasted like fresh milk, with a

'll warm you up and the sugary carbohydrate hit will provide all the energy you'll need to work hard. RECOVERYEating properly to promote recovery after a run is essential. The first hour after a workout is crucial – during this time, your body replenishes

GETTY IMAGESThere are many reasons to eat seasonal and local food, from the environmental benefits of reducing the miles your food has travelled, to the simple fact that it is often cheaper to buy local food. It could even have an impact on your running. Most runners understand t...

known, is a persistent, unexplained dip in performance that continues even after you've had what you think is sufficient rest. The term 'overtraining' is, in truth, a little misleading - it's actually ineffective recovery and outside stresses that make

.25-1 per cent incline for 5-10 minutes, then set the machine at a really high speed (equivalent to 8/10 effort) and do 30-second sprints with 30-second jog recoveries, 10 times. Do the first five sets of sprints, and then jump off and stretch your legs

tired athletes out. Dividing the training year into periods and switching between high and low intensity training means the body has a better chance to recover between target races. So, just like the rest days in your weekly routine, this vital recovery

recovery meal - its balance of carbohydrate and protein hits the magic 4:1 carbs:protein recovery ratio.Quick-cook couscous is widely available and takes as little as five minutes, a kettle and a bowl to prepare - just the thing for refuelling rapidly after

at the right time – before exercise to prevent injury; afterwards to aid recovery. Stretch gently and slowly to relax muscles and avoid strains and tears caused by fast, jerky movements. Stretch only to the point of tension – you might ‘feel

performance and keep injury and boredom at bay, then variety and recovery should be the linchpin of your training and racing. It’s also valuable to decide what, for you, are going to be the three or four most important races of the year. This not only helps