more vitamin C than carrots and four times more than spinach. Cook: Kale is versatile and easy to cook, making it the perfect ingredient when you're whipping up a post-run recovery meal. Sold in ready-prepared packs, it can be boiled, stir fried

most meat, but luckily it's so rich in taste and texture that a little goes a very long way. Why? Venison is an excellent protein source, perfect for recovery meals. It's also much lower in fat than other red meats such as beef. You'll also benefit from

handy. We're not suggesting you become time-obsessed (leave the watch at home for leisurely recovery runs and long, slow sessions), but once you've passed those early months, structured speedwork sessions and carefully paced racing are a surefire recipe