. For every kilogram of weight loss, you'll need to drink approximately one litre of fluid.Food For ThoughtEating for recovery is a long-term strategy, stretching from the first hour after a training session right through your rest days. The first hour

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

your training load.The prospect of an upcoming race can be stressful, so it's important to make sure you relax properly on your rest days. An exercise called ‘the Quiet Place' is perfect for this. Sit or lie down, and squeeze your thumb and forefinger

.Folksworth 15 (Cambridgeshire, January 18) This UK Athletics bronze-graded road race sends runners to the top of Cambridgeshire's biggest hill, rewarding runners with views over the rest of the county.Wokingham Half-Marathon (Berkshire, February 8) This fast

. The Pirates seemed like a nice bunch, and with their "go get it" attitude who wouldn't want to swim a little, bike a lot and then warm down with a marathon?!There have been highs and lows throughout my training - days when I couldn't wait to get out the door

of training sessions later in the day as reasons not to run stack up. Morning runners tend to miss fewer sessions and feel satisfied for the rest of the day having already ticked off their training. As the weather gets warmer, do I need to drink more

training camp, held in Portugal in association with 2:09 Events, packs in two shorter runs each day, yoga and core-stability classes, talks from experts, a handicap cross-country race and a long run at the weekend. This year our annual training camp

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

of London for conservation projects.And the summertime staging makes the Zoo Stampede perfectly timed for a proper day out – pack a picnic and enjoy the rest of the day in the zoo as free entry is included in the price tag. 2. London Santa Run 6K

endurance rather than speed training – so swap time on the track for long runs and hikes on similar terrain to your race.You'll be running longer, so your body will need more time to recover. Without enough rest days, those crucial long runs will tire you