calories' worth of after-dinner treats. These might range from 60 calories in an apple, to 100-150 calories in a pot of fat-free yoghurt or rice pudding, or 170 calories in a bottled beer.Say 'yes' to hot chocolate: Look at the benefits. First, it

to fuel your run without blowing the diet. Common Q+AsRW experts answer your common weight-loss questions. Am I too heavy for my height? How can I spread my weight loss? When is the best time to burn calories? Does a faster runner burn more calories

with a Runner’s World half-marathon training schedule, he set himself a target of 2:30, and promptly modified it to sub-2 when he realised how fit he was getting. On race day, he finished in 1:52, just seven minutes behind his boss.Almost inevitably, Andy