Nutrition

Your body needs the right type of fuel and lubrication if it is going to perform well. It does not matter whether you are a ferrari or a tractor - poor fuel will lead to poor performance and possibly breakdowns.

Eating well need not be complicated. The body needs carbohydrates, protein, fat, vitamins, minerals and water. All you need to do is get the balance roughly right and the body will do the rest. Cavemen did not have smoothies or healthfood shops and had to survive on what was available, but they were still fit enough to chase the odd woolly mammoth.

"If you come to think of it, you never see deer, dogs and
rabbits worrying about their menus and yet they run much faster than humans."

-Emil Zatopek, 1952 Olympic Gold Medallist 5,000metres, 10,000metres and marathon.

A diet rich in a variety of carbohydrates, (potatoes, rice, pasta) with some lean meat or vegetarian protein (eg Tofu) and plenty of fruit and vegetables is what is needed. The greater the range of colour in the fruit and vegetables the greater the range of vitamins and minerals. The more natural the food the better it is for you, the smaller the list of ingredients the better it is for you; ready meals often contain staggering amounts of salt, fat and preservatives.

And a little of what you fancy does you good. A couple of glasses of red wine a few days a week are thought to be good for you and dark chocolate contains lots of good stuff, but do not eat too much.

Do not eat just before exercising as this is likely to make you sluggish and possibly give you a stitch. Keep yourself well hydrated by drinking plenty of water or diluted unsweetened fruit juice. Save fizzy drinks for treats or leave them out all together.

If you want some simple basic advice on eating healthily then read Ed & Phil's Fit Food, available from some running shops and online at www.edandphil.co.uk

Everything you need to get running and stay running

Ed & Phil "Extraordinary ordinary runners"