to slow down to grab your drinks. America’s Steve Spence worked on this dilemma when he was training for the hot, humid World Championships Marathon in Tokyo in 1991. Spence set up a water table on his local track, and then practised drinking while running

some protein, and it will quickly repair any muscle damage. Give it both carbs and protein, and you get the best of both worlds. Who can argue with a double-barrelled success like that?First truth: the post-training windowThe post-exercise research

of triathletes and cyclists. We tend to have bigger legs and to run more stiffly." Carmichael says Armstrong moves oxygen as well as anyone, burns more fat than most endurance athletes (a good thing), and is able to cycle very hard without producing much lactic

have suffered hyponatremia, a dangerous condition caused by drinking too much fluid. The figure was surprising because Boston draws the best, fittest and most experienced marathon runners in the world. If Boston has a 13 per cent rate of hyponatremia