that you could try is brisk walking up a hill. Hills provide a very good environment for high-intensity interval training, which involves short bursts of intense activity interspersed with recovery periods. High intensity exercise burns lots of calories, so

As it turned out, father knew best...When I trained at the track in secondary school, my dad considered it his duty to make sure I never trained or raced on an empty fuel tank. One of his favourite pre-race traditions was to have me gulp a

, and never did much exercise. Taking on the marathon was a big challenge for me." For Turner, the long and irregular hours of a chef made it tough to follow a proper training schedule. "I was only able to train two or three times a week for four months prior

solidly running for hours, you need the right recovery food for that session." Work your diet around your training with our guide to common post-run problems. Post-run You crave more fuel than you burnt Starving after only 20 minutes? The glycogen stores

consult your doctor before making any decisions about supplements.In Sports Nutrition for Endurance Athletes, nutritionist Monique Ryan notes that, "For endurance athletes they [supplements] are crucially important. Because of your training

it simple: keep a two-litre water bottle on your desk, and ensure that you drain it by the end of your work day. (Then request a desk closer to the toilets.) The full series: Training, Nutrition, Racing and Speedwork, Gear, GymPlus: Ten Things You Don

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

yourself before and after a session. (One kilogram of weight loss is equivalent to one litre of fluid.) Once you know your sweat loss you can prepare your fluid-replacement strategy for training and races.Pre-planningFor an event such as Ironman Nice ensure

% carbohydrate and 30% protein and are designed for the hour after a hard run when your body can most effectively rebuild its muscles in anticipation of your next training session.One final term you'll come across often: 'isotonic'. In very simple terms

Summer is here, and so is barbeque season. This annual meat-and-beer fest can seem like a nightmare for runners trying to fuel their training healthily, but our expert tips and recipes will help you fuel your running right.What to AvoidStep away