Eating well

As a runner, you need to make sure you eat well.

Don't skip breakfast: you need the energy. However, don't overdo it on the sugar front otherwise your blood sugar levels could drop dangerously low. 
Have a yoghurt, a piece of fruit, a drink and some wholemeal bread to give you plenty of fibre so that your body releases it slowly into your bloodstream and you keep going till lunchtime.  

At lunch, avoid alcohol and anything too rich. Go for protein (meat, fish, eggs), vegetables and fruit, and unsaturated fat (plant oils).

At dinner, make sure you get your fill of vitamins to make up for what you've used up during the day: fruit and veg are a must (raw and cooked). If you've been exercising, it's vitally important you get a good helping of carbs (bread, pasta, rice, potatoes), but don't drown them in fat.

If you go for a run during the day, make sure you have a cereal bar or some dried fruit afterwards, otherwise your blood sugar levels could drop. And if you're heading out for a run and you haven't eaten in hours (in the evening for example), have a little bit of something beforehand.