pace for 40 minutes. Warm up 15 minutes. Cool down for five.Fuel upWhat to eat and drink before and after your runMany runners think that they can eat whatever they want post-run," says Leslie Bonci, director of sports medicine nutrition at the Centre

Triathletes tend to eat healthily, but some of you may find that you can't shed those final couple of kilos that keep you from your goal weight. They're typically the toughest to lose because you've already adopted healthy eating habits

-calorie protein, which is perfect for weight-loss, plus they'll keep you feeling full all morning.21 Don't overdo sports drinks. These can contain high-GI carbs, which can increase body fat. For runs of less than one hour, drink water instead.22 Drink oolong tea

drink to stretch out your evening and reduce the risk of dehydration and hangover. After a run, make your first drink a big glass of water, diluted juice or a sports drink before hitting the beer or wine.The calorie-deprived runnerYou eat fewer calories

Snacking is a national epidemic. Research published in June 2010 suggested that nine out of 10 British adults snack between meals and half do so daily. Curbing your snacking - or at least finding healthy alternatives - is crucial to weight-loss

strategies for him to try. “Pick the one that works best for you,” I told him, “and stick with it.”What follows is a menu of the nine weight-loss choices I gave to Keith. In the 15 years that I’ve been a sports nutritionist, I’ve found these to be the most

is that as I get older [he’s 30] it is a bit harder to lose the weight each year. So I do try and mitigate the damage a bit; if I have some drinks I try to account for that with my overall caloric intake for the day. Also, if I am going to eat bad food I try

As a runner, you’re already in on the best-kept secret of weight-control. “Running is one of the most efficient ways to burn calories,” says sports medicine specialist Dr Cathy Feiseler. Depending on your gender, body size and running pace, you can

that you’re satisfied with your current weight. Or that you’re not interested in losing a few pounds in order to become healthier, feel better and run stronger.If weight loss is your goal, we have some tips for you – 30 of them, in fact. Not all

calories worth of food, he’d neither gain nor lose weight. But if he follows our weight-loss guidelines to create a 1250-calorie deficit each day, he can still consume 2740 calories, which amounts to 16 bagels or 27 bananas or 34 apples or 14 servings