adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving

endurance event," says Horne. "Besides just feeling more rested and ready to tackle the day ahead, adequate sleep – at least seven hours, uninterrupted – can make a big difference in your recovery."Sleep is divided into five stages – the first four

or flu, along with a dose of echinacea (15 drops three times per day). You can then add in the relevant herbs or use the essential oils.Good old-fashioned rest, conserving all your energies to fight the infection, is also an important part of the recovery

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

endurance event," says Horne. "Besides just feeling more rested and ready to tackle the day ahead, adequate sleep – at least seven hours, uninterrupted – can make a big difference in your recovery."Sleep is divided into five stages – the first four

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

you stay healthy. A poor recovery strategy can lead to fatigue, chronic tiredness, muscle soreness, poor sleep and increased susceptibility to infections and injury.   Recovery in the body involves a complex process of adaptation to the physical stress

want and tick over gently. Your body and mind need a rest and hopefully you'll come back raring to go and be fully recovered for the rest of the season."Try something new"I always want to stay active after races," says professional Ironman athlete

the best thing that can happen, because nobody takes the rest periods that they're supposed to," says coach and personal trainer Michelle Grainger (www.athleticexcellence.net). If you've neglected training, do this for a fast comeback.Check the time

on Mondays or any day after a holiday. Her advice is to make a weekend schedule, and stick with it. For help, line up a training partner.11. Stay involvedIt seems counter-intuitive, but keeping busy can keep you healthy. Having projects to do gives your day