‘RICE’ is commonly used as an aide mémoire.R stands for Rest – common sense, really, but a runner in the middle of a race or training session may not heed the symptoms of a less severe injury and just carry on. There may be some excuse, as exercise

Hearty, healthy and as hot as you like, Jamaican jerk spices will warm you up after a winter run. And if you can't stomach more turkey, try chicken, pork or tofu to beef up the traditional Caribbean side dish of fibre-rich rice and peas. Serves: 2

’t miss out on flavour and all-important protein.Serves: 4Preparation: 25 minutes400g broccoli, divided into small florets150g uncooked brown rice2 medium to large cooked chicken breasts1 tbsp sesame oil4 shallots, finely sliced2 red chillies, finely

essential fats into race-winning energy.Serves: 4 Preparation time:  15 minutes250g thin rice noodles1 tbsp sesame oil200g green beans200g cooked peeled prawns1 bunch of spring onions, slicedChopped coriander leavesFor the dressingJuice of 2 limes1 tbsp fish

Ingredients (serves 4)4 chicken breasts5 tbsp olive oil2 tsp cumin seeds, finely ground2 garlic cloves, crushedSalt and freshly ground black pepper400g wild rice, or white and wild rice mixed500g cooked beetroot, chopped into chunks1 bunch spring

QuinoaWhy eat it? Often treated like wheat or oats, but actually a member of the spinach family, quinoa packs a bigger nutritional punch than standard grains. Identified as a food with ‘high nutritive value’ by the UN’s Food and Agriculture Organisation, its beneficial components...

: An excellent meal before a race, or whenever you wake up feeling hungry and ready for a hearty breakfast. Calories: 250kcal per bowl made from 45g dry oats and semi-skimmed milkRice cakes with peanut butter Why they’re good: Rice cakes are low in calories, most

Ingredients (serves 4)• 1 litre chicken or vegetable stock• 100g butter• 1 large onion• 1 bay leaf• 350g Arborio or Carnaroli risotto rice• 200ml dry white wine such as Verdicchio• 100g goats’ cheese – diced, plus four slices of goat's cheese

Preparation: 45 mins350g butternut squash Olive oil250g chestnut mushrooms250g halloumi cheese50g wild and brown rice4 spring onions, trimmed and sliced3 tbsp sliced fresh basilJuice of half a lemon1 tbsp honey1 whole curly leaf lettuce, such as apollo

Flaked fish and curried rice might not be an obvious breakfast choice, but even RW’s staunchest porridge fans were won over by this dish. Kedgeree mixes flavours of Indian cuisine with the protein-rich heartiness of a traditional British breakfast