Creating Your Personal Hydration for Running Plan Hydration is one area of marathon preparation where you really have to make an effort during training to create your individual plan. Putting the time in to get your hydration right will certainly pay...

Jane Nodder looks at the vitamins and minerals that endurance runners need in part 7 of our Marathon Training Nutrition Plan . For a complete table of Sources of Food for Vitamins and Minerals click here. Now that we have looked at the key macronutrients...

If you want to find great sources of micronutrients - the vitamins and minerals that we need - then just check out the tables below to find foods that are rich in goodness. Click here for more information on Vitamin and Mineral Needs for Runners ...

If you've been following our Spring Marathon Training Plan articles you'll know that we've been guiding you through the some of the nutrients you need for running and training. In previous weeks, we've looked at Carbohydrate Loading for...

Want to know what levels of fat you'll find in common foods? These tables explain the amount of saturated, mono-unsaturated and polyunsaturated fat in different food types. See our explanation of what fats are good or bad for you . The Fats...

Protein is an essential part of a runner's diet. To find out how much protein you need daily, see our Protein for Endurance Runners feature. The more you train, it's essential you get the right nutrients to refuel and power your body, so for...

This week we continue to focus on macronutrients and consider how to include protein in your diet to meet your needs during marathon training. In the survey of dietary practice and nutritional knowledge of marathon runners discussed in the first article...

The Juice Master Jason Vale shares four of his favourite drinks for runners. The juices and smoothies below have been designed to be the perfect balance of potassium and sodium, (for lactic acid build up and cramps) as well as being incredibly hydrating...

The more you run, the more calories you burn. Depending on your weight management goals, you'll need to replace those lost calories to keep your body fuelled, healthy and ready for training. The danger is that hunger between meals leads to junk snacking...

10 Staples For Quick and Healthy Meals in No Time Are you running to lose weight? Join our Running for Weight Loss Challenge . For more information about runners' nutrition needs, check out our Food & Weight Loss for Runners section. ...

In previous weeks we’ve looked at why carbohydrates are important for endurance runners, and considered how you can use sports nutrition guidelines to work out your personal daily carbohydrate requirements. Click here to return to Nutrition and...

Do you think you know everything there is to know about nutrition for marathon runners? Here's your chance to prove it! Jane Nodder, nutrition lecturer and clinic tutor, has devised ten questions that will test whether you know what it takes to be...

If you're training for a marathon, then what you eat is an essential part of your training. Marathon runners in training need to make sure that they are getting the right nutrients and the right amount of fuel to allow the body to recover and rebuild...

As part of our guide to preparing for a Spring marathon, here we look at the daily food requirements for marathon runners . Missed previous weeks' advice? Click here to go to the Spring Marathon Training Diet Plans Part 1 . Last week’s article...

It's week three of Running for Weight Loss January Challenge! If you've been following our challenges and successfully shedding pounds then congratulations! Otherwise, it's definitely not too late to join in. Have you joined our Running...

If you want to lose weight as part of your running plan, don't just dramatically reduce your calorie intake and start running relentlessly! If you do, you'll burn out fast and won't manage to lose weight successfully over time and keep the...

If you're running to lose weight , The Running Bug's January Weight Loss Challenge is just what you need to set and achieve your goals whilst enjoying running. Here are our five challenges for this week. If you missed last week, it's not too...

Start to monitor your personal food and drink intake at this early stage in your marathon training programme. Over the next four weeks, Jane Nodder of Nutriworks will be considering exactly how you can translate general nutrition and hydration guidelines...

Want to know how to lose weight running ? Join the Running Bug's January weight loss challenge to kickstart your healthy, happy 2012. Running is a great way to lose weight as part of a healthy lifestyle. To help you achieve your weight loss goals...

If you are running a marathon this year, you've probably already worked out your marathon training programme , set some goals for the coming weeks and entered some running events to monitor your progress. But what are you doing about your marathon...

The typical Christmas party season features too much booze, lots of naughty food and not enough exercise. Fiona Bugler looks at how we can limit the damage and picked up a few tips from Twitter. Add your top tips in the comments at the bottom of the...

Over the winter months our diet is more important than ever. Fiona Bugler reveals five foods that will keep you running on all cylinders throughout December. Oily Fish With less sunlight in the winter months, Vitamin D supplies lower. A recent UK survey...

This is a perfect snack for calming the afternoon munchies. Sweet, but not too sweet. From Food Guide for Marathoners: Tips for Everyday Champions by Nancy Clark . Ingredients: 3 cups (160 g) oat squares cereal 3 cups (160 g) mini-pretzels, salted...

Oats are an integral part of a runner's diet, but if you're getting bored of porridge then Nancy Clark has got a delicious recipe for light and fluffy pancakes. Oatmeal Pancakes The pancakes are light and fluffy prizewinners. Yum!!! Ingredients...

As summer fades and we head towards the prospect of shorter days and darker evenings, Dr Karen Reid, a Registered Dietitian and Sports and Exercise Nutritionist at www.performancefood.co.uk , explains how a well-chosen, high quality diet can help runners...