Want to start running?

Remember: you are what you eat, so if you want the body of an athlete, then you need to treat it with care. Your body is constantly repairing itself and to do this it needs water, nutrients and energy food.

The body is 50-70% water and, runner or not, you should drink a minimum of one litre of fluid every day. Increase this before, during and after runs.

A balanced diet is essential for improving fitness levels as you train. There are five main food groups:

1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals

Your body uses energy from carbohydrates, fats and protetins, in that order. Vitamins and minerals are essential for energy absorption and for the body to function properly.

Nutritional tips

• If you are planning a long run or a race, rather than load up on carbohydrates the night before, do this 48 hours before the race.
• Don't run on a full stomach as you will feel ill or at the very least get a 'stitch'.
• Fluids are essential, but try not to take your daily intake in one go before you run, your body will not be able to absorb it.
• If you cut down on your calorie intake and increase your amount of exercise, you'll get fitter and enjoy it!