Inside this issue: March 2016

When runger* takes over after that speedwork session or long run, it's easy to overlook nutrition in order to satiate your empty stomach. This month's nutrition special has all you need to fuel your way to success without missing out on the fun stuff.

*runger (n); an unbearable sense of gnawing hunger induced by a running session

30-minute meals

From breakfast to dinner, these quick recipes will give you a hit of nutrition without eating into your precious training time. With Vietnamese-style pulled chicken sandwiches and honey energy bars on the menu, post-run refuel has never tasted so good.

Not the usual suspects

We all know to avoid deep-fried foods and sugary cola, but there are a whole host of seemingly harmless snacks that can scupper your runner's physique. With diet fizzy drinks and flavoured yoghurt among others in the firing line, keep your eyes peeled for these nutrition imposters.

10 ways to stay on top of injury

Injury seems to strike out of nowhere, but you can fend it off with our ten simple tips. Get the lowdown on prehab, training and recovery and find your way to greener running pastures.

Get more from your long runs

We demystify the fabled long run - find out how you can hit the right pace and mix up your routine for greater running gains.

Do the twist

Stiff upper back making your running difficult? We speak to physiotherapist and Pilates specialist Ailish Toomey, who has four essential exercises to loosen up.

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