and Lucozade pouches if they were included as part of the water stations. However, I've decided to up my game and enter a marathon. The thing is, I just don't understand nutrition. What stuff should I be eating on the run? Talk to me like a seven

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

magazine subscriber only)RW's Complete Guide to HydrationFuel On The Move Amazing GrazeRunning Made Simple: NutritionEating and Training: How To Time It Right

of Sports Nutrition for Endurance Athletes (VeloPress, £16). Adding new foods to your diet re-energises a bored palate, she says, and provides a variety of nutrients your body needs to ramp up health and running performance. These substitutions for tried

, and after your run. Bon appetit!Protein's first shoutThe runner’s perfect nutritional universe started to come apart in 1992 when a University of Texas exercise physiologist, John Ivy, first challenged King Carb. Ivy and colleagues published a study showing

worst nightmare. But somewhere, I’d heard that I could run about two seconds per mile faster for every pound I lost. Accurate or not, this information radically changed my diet.For the first time in my life, I started scrutinising nutrition labels. I

Forget about fat-laden, greasy takeaways - Indian food doesn't have to be heavy. There are a whole range of curries packed full of ingredients which are bursting with flavour and health-boosting properties. Personally, I think the best way to remain healthy is to eat lots of Indi...

Q I’ve recently taken up running, after losing 115lbs in 18 months and giving up smoking after 25 years. I’ve been running for about 20 minutes every morning for four months, but my goals are to build this up to 45 minutes, five times per week

Q I’m planning to run a marathon, but I’m also trying, unsuccessfully, to lose weight. When I run, my appetite increases, and I find that I eat more and put on weight rather than lose it. What can you suggest?A Perhaps surprisingly, losing body

Q After a run, I get an intense hangover-type headache that can continue for two to three days, even though I take the usual pills. I don’t drink alcohol or coffee, I drink isotonic drinks when I’m training and racing, and water the rest