do?A. You need to ask yourself if you’re allowing your body sufficient time to recover. Your body needs rest after hard runs so that it can mend the micro-traumas to your muscles, and restock its glycogen stores. The common advice from most coaches

marathon or other endurance race. Carbohydrates are, after all, the top choice for fuel and the best energy source. "Runners should be taking in about 55 to 65 per cent of their calories in the form of carbohydrates,"says RW Nutrition Editor Anita Bean

. The sting, however, comes between miles 17 and 21 - a series of three hills that culminate in the aforementioned Heartbreak Hill at 20.5 miles, perfectly positioned for when the glycogen stores are starting to run dry. From there on, it's mostly downhill

runners find most valuable, and to ensure that the people who cast the votes were those who were actually using the products. In February’s issue of RW we asked you, the readers of the magazine and the users of www.runnersworld.co.uk, for your favourite

) Fancy a super-flat 10 miler along the seafront? Then join the other 180 RW members in this scenic race--Stockport 10: A great course over a classic distanceThe Month AheadStockport 10, Greater Manchester, Dec 12 The Stockport 10 was one of the first

. The phone comes with an arm-strap, but can be stowed in a pocket. The device syncs with a website where you can store and analyse your training data.Summary A decent one-stop shop for those who don't like too many separate gadgets.How It Rated Set-up 9

UAN:249 Article type:RW+--You may know how to run, but what about the cocktail of spaghetti and sports drinks that puts the tiger in your tank? Here are some of the most frequently-asked questions about food – and how to use it to improve your

.cardiosport.comCiclosport Hac 4 £154.99 Great cross-training tool as it’s also a bike computer that can provide readings such as speed, distance, temperature, gradients and altitude.Can store up to 64 hours of data, which can then be downloaded onto a PC. Graphical display

Runner’s World, the ASICS Target 26.2 coaches, ASICS gear specialists and Bupa’s team of experts. From an exclusive private opening of the ASICS flagship store to Bupa’s top-to-toe fitness assessment, this truly VIP experience was the perfect way to start

the RW forums, and it was great to meet Scotty, Moomoo, Gareth L, Gavo, Caz, Woony, Johnny J, Ronnie Wibbley, and a whole host of Orpington Road Runners at the beginning.  If you're a details person, you'd have appreciated Race HQ: a numbered safe baggage