: your calorie and carbohydrate intake needs 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

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

, where it's needed, so it's a good idea to train yourself to run with a reasonably full stomach and top it up regularly. Take frequent small sips to prevent overloading your stomach. Try running a three- to five-mile circuit around your home and stop off

of Sydney researchers found that low glycaemic solid carbohydrates (which release energy slowly), eaten before training, improved endurance because they provide a sustained release of energy. Another Australian study compared an energy bar (plus water