Nutrition, like running, is pretty basic at its core: eat more fruit and vegetables; eat fewer chips and cheeseburgers. But you have so many options these days that they can confuse you. Here are four simple tips that will make eating easier

; fry for five minutes.Souper choices Onion, garlic, celery, carrots; dried sage, thyme, oregano, bay leaves, rosemary, cumin, cinnamon, chilli powder.Liquid assets These add anti-inflammatory compounds that help fight post-run soreness.Quick tip Add

: your calorie and carbohydrate intake needs to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy

– or not hungry when you should be – immediately after training. The problem is that when you are planning your run around a busy work schedule, your brain, leg muscles and stomach don’t always stay in sync.An early-morning run, for example, can leave you

us as one of the ASICS PRO Team, working with our five ASICS Target 26.2 spring marathon contenders as they look ahead to the Paris Marathon on April 15.Read the whole forum debate.Pick up more training tips and exclusive spring marathon podcasts

into thin slices3 tbsp vegetable oilMake it1. Make the spice mix by dry frying the spices together for a minute or so. As soon as you smell their aroma wafting up, tip them into a pestle and mortar and roughly grind. Set aside.2. Purée the onion, garlic

, cumin, crushed garlic, salt and pepper, and rubbing it into the chicken breasts. 2. For the salad, cook the wild rice according to the packet instructions. Rinse under cold running water. Drain well and tip into a large bowl.3. Stir the beetroot, spring

Running a marathon, whether for the first time or as an experienced athlete, is a huge challenge and getting a suitable nutrition and fuelling strategy is often the one subject that troubles runners the most.Ensuring your body is stocked up

to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy do's and don'ts to help get you started

long run - chicken pieces, stock, pearl barley and chopped vegetables add up to a nutritionally-balanced, super-healthy comfort food.AmaranthAmaranth is one of the few gluten-free grains, and a diet staple for runners with coeliac disease. But other