Going the extra mile(s) will whip you into PB  shape, but it's not a one-way street for your health and conditioning. Training hard also boosts your body's production of free radicals - unstable molecules that attack your body's cells.Over time, the buildup of damage can hinder r...

UAN: Article type:++add pics++--You probably know that your body can only hold about 18 miles-worth of easily useable energy. But did you know that unless you top up your fuel reserves on the run, it starts trying to conserve that energy after

in runnier honey - high fructose honey can be similar in consistency to energy gels and easy to eat on the run.Fructose and glucose are equally pure and there is no difference in taste, carbohydrate content or nutritional value. However, there is a difference

.Carbohydrates It’s no surprise that you need energising carbohydrates to replenish spent muscle-glycogen stores. It’s simple – if you’re not well stocked with carbs, you aren’t going to run well. And this is often a problem for busy runners who find it hard

Energy with benefits“No nutrient works in isolation: think about your diet as a whole in terms of the way each nutrient functions with its co-factors to promote absorption and utilisation,” says The Food Doctor, Ian Marber, author of Supereating (£12.99, Alhambra House).Pasta + S...

food you’re already eating even better. Now, will it be mushrooms, fried onion rings...If you're a Runner's World UK magazine subscriber, you can see a full 10 sets of good-better-bests right here, including pre- and post-run nutrition. Otherwise, enjoy

, or grab a quick snack, can have a bearing on how we run, perform in an important business meeting and even how well we sleep. Don’t worry, though, you’re not going to have to make drastic changes to your diet. Just a few simple tweaks will make the good

. There is one area of nutrition, though, where copying America might just be a good idea. Earlier this year the US Government updated its nutrition guidelines – the recommended daily amounts of staples such as sugars and fats. They based the new guidelines

important marathon-related health risk facing runners everywhere. The history of exercise-associated hyponatremia is closely tied to Dr Tim Noakes, a South African sports medicine expert and author of The Lore of Running. In the 1970s Noakes was a devoted

. There is one area of nutrition, though, where copying America might just be a good idea. Earlier this year the US Government updated its nutrition guidelines – the recommended daily amounts of staples such as sugars and fats. They based the new guidelines