climes (or in hot working conditions in the UK) are still provided with salt tablets.For most runners, however, a sports drink should be adequate. I’d suggest 200ml of an isotonic drink just prior to running and 200ml every 15-20 minutes during your run

or java as you watch the sun rise over the Superstition Mountains. The challenging point-to-point course, on trails, unpaved and paved roads, is net downhill, from 2,330 feet to 1,840 feet. Most of that downhill is in the first seven miles, on the Peralta

of heat illness HEAT EXHAUSTIONCause Failing to replace fluids and electrolytes when dehydration sets in.Symptoms A core body temperature of 102°F to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin.Action plan Apply a cold pack on the head

7.8gSalt 4gGarlic bread (two slices)Vegetarian pizza (four slices)Calories 234Calories 560Fat 7gFat 13gSugar 3.6gSugar 16gFibre 1.8gFibre 6.8gSalt 0.9gSalt 2.5g BurgersThe rule here is straightforward: the bigger the burger and chips, the more

chilli, deseeded and choppedPinch of sugar2 little gem lettuces, shreddedSalt and black pepper1 Place the turkey in a shallow bowl with the jerk seasoning and 1 tbsp oiland leave to marinate for at least 10 mins.2 Preheat the oven to 200°C/Gas Mark 6

with 1 tbsp of oil. Season with salt and pepper. Roast for 10 minutes, stir in mushrooms and roast for a further 10 minutes.3 Bake the sliced halloumi on a baking tray for 10-15 mins until golden and crisp. Leave to cool, then break into bite-sized pieces

to meet their demand; extra calcium may help to reduce the risk of stress fractures in female athletes with menstrual irregularitiesSodium Helps to control body fluid balance; involved in muscle and nerve functions Table salt; tinned vegetables; fish

spaghetti instead? With its peppery and earthy taste, spinach come into season in April - just in time for some pre-London carb-loading.Preparation: 15 minutes Serves: 4 500g spaghetti 150g walnuts 1/2 clove garlic 30g Parmesan100g spinach200ml olive oil

carbohydrate, 14g protein, 13g fat (of which 3.3g saturates), 5.7g fibre, 1.1g salt.Roasted vegetable and mozzarella wholemeal baps2–3 plum tomatoes, halvedred pepperyellow peppergreen pepper1 tablespoon (15ml) olive oil2 wholemeal baps25g reduced

as it came I came to a dead stop. The crowd cheering got me through the next half mile, where luckily a St John's Ambulance man pointed me to a physio station on the side.The physio who attended to me wasted no time loosening my leg, arranging water and salts