Runner’s World nutrition & weight loss guide For runners, getting the right amount of nutrients is essential. Here’s how to do it: "It’s important you get your recommended daily allowance (RDA) of vitamins - but there's no need to pop pill after pill. Many runners are tempted to top up with multivitamins but in fact, it's easy to get your RDA through simple tweaks to your diet. “Just remember – unlike fat-soluble vitamins, your body can’t store water–soluble vitamins so you should make extra sure you get your full RDA of these every day”, says Bridget Benelam of the British Nutrition Foundation. And while you'll never do yourself any damage eating a varied diet full of fresh produce, massively overdoing it on the vitamin supplements could, in a rare number of cases, be bad for your health. Popular brands of multi-vitamins can contain many times your RDA, and in some cases exceed the Government recommended limits. Here's how to meet your daily quota - and why you might think about giving the tablets a miss. Vitamin A (Fat-soluble) Why you need it: Keeps your vision sharp and your skeletomuscular system strong. RDA: 0.7mg men; 0.6mg women (upper limit: 1.5mg) Get it: Half a carrot or 37g of chicken liver pate. Risk factor (from over-supplementation): Too much (the sort of dose you could only take in through vitamin tablets, not food) could be bad for your bones, according to a study in The New England Journal of Medicine, which followed 2,300 men over 30 years. Most of us get a good intake, but the NHS recommend you don’t eat A-rich liver or pate more than once a week – and to avoid taking in too much of the vitamin, they say liver-lovers shouldn’t take any supplement with A or its relative, betacarotene. Vitamin D (Fat-soluble) Why you need it: Helps strengthen bones by promoting calcium absorption. RDA: 5mcg (upper limit: 25mcg) Get it: 213g of canned salmon or 10-15 minutes of sun twice weekly. Risk factor (from over-supplementation): The British Medical Journal says half of us are Ddeficient, so it's extremely unlikely that you'll take in too much D. A large-scale study in Nutrition Reviews linked very high levels (of the sort you could only take in through vitamin tablets, not food) to the heart condition atrial fibrillation. Again, try to get your D through diet rather than in tablet form.

Vitamin E (Fat-soluble) Why you need it: Thins the blood and prevents free radicals damaging cells. RDA: 4mg men; 3mg women (upper limit: 540mg) Get It: 15g of sunflower seeds or two and a half tablespoons of peanut butter. Risk Factor (from over-supplementation): E reduces your risk of ischaemic strokes, which are caused by blood clots, but the British Medical Journal reports a Harvard Medical School study which found that very high doses (of the sort you could only take in through vitamin tablets, not food) actually slightly increase your chances of another type of stroke. Again, try to get your E through diet rather than in tablet form. Vitamin K (Fat-soluble) Why you need it: Heals wounds by helping the blood to clot. RDA: 1mcg for every kilogram of body weight (upper limit: 1mg) Get It: 1g of kale or 12g of broccoli. Risk Factor (from over-supplementation): If you’re on blood-thinning drugs, the NHS recommends you avoid K-containing supps. The rest of us can probably also afford to give extra K tablets a miss – bacteria in the large intestine actually make the vitamin themselves so deficiency is unlikely. Vitamin B (Water-soluble) Why you need it: Releases/stores energy. RDA: B1: 1mg, 0.8mg; B2: 1.3mg, 1.2mg; B3: 17mg, 13mg; B6: 1.4mg, B12: 1.5mcg; 1.1mg; folic acid: 0.2mg Get It: 2 tsp of Marmite + two slices of wholewheat toast + 140g of grilled chicken breast + 200ml of semi-skimmed milk. Risk Factor (from over-supplementation): Enormous doses (of the sort you could only take in through vitamin tablets, not food) can lead to nerve and liver problems. The safe limits are: B1: 100mg; B2: 40mg; B3: 500mg; B6: 10mg; B12: 2mg; folic acid: 1mg. Multi-vitamin supps often contain many times your B vit RDAs.

Vitamin C (Water-soluble) Why you need it: Boosts your immune system to protect against infection, speeds the healing process and helps to prevent cataracts. RDA: 40mg (upper limit: 1,000mg) Get It: One orange or 50g of sliced peppers. Risk Factor: Unpleasant rather than dangerous side effects, a vitamin C megadose (of the sort you could only take in through vitamin tablets, not food) could cause a stomach ache and bouts of diarrhoea

12 Runners Superfoods: Energy Make your running fuel work harder for you with this selection of tasty everyday combos Energy with benefits “No nutrient works in isolation: think about your diet as a whole in terms of the way each nutrient functions with its co-factors to promote absorption and utilisation,” says The Food Doctor, Ian Marber, author of Supereating (£12.99, Alhambra House). Pasta + Spinach = Ditch your Belly + Energy Boost Wholewheat pasta is rich in energy-boosting vitamin B1 to power you through fat-burning workouts. This vitamin plays a vital role in metabolising sugars and, crucially, fat. Magnesium – found in green leafy veg, especially spinach – paves the way for B1 to be used in several key reactions, leaving you with more energy and less ‘drag’ round the middle. Try this: ‘Pesto-esque’ pasta Cook 200g of pasta, drain, and mix in bagged spinach. Once wilted, top with pine nuts, olive oil and parmesan. Peppers + Lemon = Cold-Free Winters + More Energy A red pepper provides nearly three times as much vitamin C as an orange, helping to bolster your immune system. Combine that pepper punch with the bioflavonoids found in citrus fruit to maximise the amount of vitamin C your body can absorb. Try this: Lemon rice-stuffed peppers Boil 185g of brown rice with a quartered lemon for seven minutes. Use to stuff two halved, deseeded peppers, top with cheese and roast for 10 minutes. Eggs + Chickpeas = Better Recovery + Muscle Endurance

Vitamin B2 works with iron in the formation of red blood cells, giving muscles a more efficient delivery system of nutrients and oxygen. Eggs are a great source of B2, while chickpeas will help you meet your daily iron quota. Try this: Eggs in purgatory Fry one chopped onion and a garlic clove. Add chickpeas and a tin of tomatoes, and heat. Make two wells with a ladle, crack in the eggs, cover and cook. Kale + Lemon = Immune Boost + Stamina Iron, from the kale, is vital for enabling your red blood cells to carry oxygen to your muscles. The vitamin C in lemon converts plant-based iron into a form similar to that found in fish or red meat, which is easier for your body to absorb. Try this: Kale and broccoli stir-fry In 30ml of olive oil, stir-fry seven sliced garlic cloves, a chopped red chilli, broccoli, kale, sundried tomatoes, lemon juice and pepper. Tomato + Avacado = DNA Repair + Fast Recovery Tomatoes are packed with lycopene, an antioxidant 100 times more powerful than vitamin E. That power is put to use in your body in repairing DNA damage caused by pollution, intense training and everything else everyday life throws at you. And the avocado? Your body absorbs lycopene better when eaten with some fat, and avocado is oozing with the good, heart-healthy unsaturated variety. Try this: ’Tomocado’ bruschetta Mix 45ml of olive oil, 150g of cherry tomatoes, some ripped basil leaves and salt and pepper, then leave to infuse. Slice a ciabatta loaf lengthways, rub with a garlic clove, drizzle with olive oil and toast in a frying pan. Layer sliced avocado and the tomato mix on top and serve with flamboyant southern Mediterranean hand gestures.

Secrets of the Marathon Chefs The Secret: Fast Food Time-pressed Nate Appleman (PB 3:51), reveals how to fuel up when seconds count Appleman started running four years ago for his newborn son. "I was pushing 18st," says Appleman, winner of the 2009 James Beard Foundation's rising star chef of the year award. "I didn't want to be the fat dad who couldn't play with his son in the park." Predictably, it was hard. "I'd run half a mile and be ready to drop," he says. "But each week I'd tack on an extra block." As he lost weight he began to rethink his eating. "I used to skip meals because I was so busy, then get really hungry and reach for sugary foods." As a runner, he started thinking of food as fuel rather than something to simply satisfy hunger. "I wanted to make sure what I ate delivered energy and good nutrition. That meant turning to whole foods." Appleman lost six stone and ran his first marathon. The key has been planning. "It can be tough to find healthy options on the go," says Appleman. Nutritionist Ruth Carpenter, author of Healthy Eating Every Day (Human Kinetics, £23), agrees: "When you plan ahead, you're not forced to make a spontaneous, less-healthy decision when you're hungry." Here are Appleman's planning strategies - and how to make them work for you. Pack your bags "I never leave home without something nutritious in my bag," says Appleman. Having healthy options such as nuts, dried fruit or a banana with you makes it easier to avoid that morning meeting tray of pains au chocolat, and means you always have quality pre- or postrun fuel for unscheduled sessions. Stock up "When work is hectic and you're training hard, life can get pretty crazy," says Appleman. Stock your kitchen with quality easy-prep basics such as pasta, rice, beans, fresh and frozen veg, tinned tomatoes, herbs and spices, so you can throw together delicious, healthy meals at the drop of a hat. Double up It takes about the same time to make a double batch of a recipe such as bolognese sauce as it does a single batch. So make two and freeze one. Then 'cooking' a healthy dinner is as easy as hitting the defrost button.

The Secret: Family Food Mother of two Pam Anderson (PB 4:31) on how running and fuelling is a family affair Anderson started exercising a few years ago on a family holiday in Rome. "We wanted to eat the greatest food in the world without worrying about calories," says Anderson, author of Cook Without a Book (£21.99, Rodale Press). She noticed her waistbands were a little looser when she got home. "I was pushing 14st, so I had plenty to lose," she says. Encouraged by the visible results, she started running and within a year, she'd lost three and a half stone and completed her first marathon.Anderson's weight loss and passion for running were fully supported by her family. "When you decide to make a big change like losing weight or taking up running, you have to do it for yourself," says Anderson. "But it helps to have people around cheering you on." She'll end this year running her 10th 26.2miler with her daughter, who'll be running her first. Here's how the Andersons make healthy eating a family priority. Make cooking a family affair "Getting your kids involved in shopping for meals and deciding upon what to eat teaches them about healthy eating habits," says Anderson. Gather around the table Dinner should be a social occasion, but getting everyone to the table at the same time can be a challenge. The key is flexibility, says Anderson. "We have dinner early some nights and late others to accommodate everyone's schedules." Serve nutritious foods first When kids are hungry, they'll pretty much eat anything. "So put the healthiest foods in front of them first," says Anderson. Focus on healthy-eating habits Concentrating on weight can lead to self-esteem issues, says nutritionist Linda Bacon. "So focus on behaviour - eating well and being active will bring healthy weight." It's a message Anderson has taken to heart: "My body perfectly represents who I am someone who loves to eat and drink, but who also takes care of herself. I run because I love to run and because I love to eat. I've found a way to have it all."

The Secret: Sweet Treats Pastry chef Gesine Bullock-Prado (PB 4:15) turns indulgence into endurance After a day at her award-winning bakery, Gesine Bullock-Prado laces up her running shoes. "I run my ass off, literally," she says. But she runs for more than just weight management. Fifteen years ago her mother, a marathoner, was diagnosed with cancer. "One day while she was resting, I ran around the neighbourhood where she trained. It was a way of connecting with her." She has since completed four marathons (and two cookbooks). "I'd be a runner no matter what I did for a living," she says. "But I couldn't be a baker without running." Bullock-Prado now also runs to raise money for cancer research charities. "I want running to be more than just about being fit. What I cherish about running is being part of a community of people running for love and hope," she says. To nourish that community, she writes a food blog for runners (confectionsofamasterbaker.blogspot.com), including recipes that are irresistible and good for you. "When you're training, you want your calories to deliver all the nutrition you need to power a run," she says. "While some desserts depend on butter, sugar and refined flour, others such as muffins, cookies and breads are perfect candidates for a healthy makeover." Here's how Bullock-Prado turns sweet nothings into runner-friendly rocket fuel. Switch to wholegrain Wholegrain flour delivers over triple the fibre of refined white flour and releases energy over a longer period. "Start by switching half the flour in a recipe," says Bullock-Prado. If you like the taste and texture, try switching more. "Wholewheat flour sops up more moisture, so play with the liquid ratios," she says. Go bananas (or courgettes) To retain moisture without adding calories, try replacing butter with mashed bananas, shredded courgette or black beans. "Bananas are great in dessert breads," says BullockPrado. "Black beans are the perfect healthy addition to brownies as both are dense, dark and chocolatey." You'll also get extra hits of vitamins and minerals, fibre and protein. Replace sugar with agave Agave nectar (Groovy Food Agave Nectar, £2.43 for 250ml, tesco.com) is sweeter than sugar, so you can use less of it. "It also has a lower glycaemic index," says Bullock-Prado.

Eat by the Clock Feed your body the right nutrients at right time throughout the day to boost your performance. "When you're training, time is of the essence," says sports nutritionist Drew Price (drewprice.co.uk). "Nutrient timing is the secret weapon employed by professional athletes to fuel training and race day, and to support recovery. "Carbohydrate is obviously important to power your run and replenish energy stores, but so is protein, as this improves carbohydrate usage and supports muscle recovery. Fat and fibre should be limited as they slow the transition of food through the gut and can be a source of gastric distress." Here's what to eat - and, crucially, when. Two Hours Before "You want to be looking for low-GI, slowly digesting carbohydrates to top up energy reserves and power your run," says Price. "A low-GI sweet potato is the perfect fuel to take on now, deftly avoiding that post-white-spud energy slump. "A little high quality protein is also important as the amino acids it contains provide energy, facilitate carbohydrate use and support muscle tissue health. Fish and eggs are easily digested sources of high quality protein, plus other nutrients. Avoid adding extra oils and veg, as fat and fibre move through the gut slowly, and you don't want them sitting in your stomach when you run." Eat: Chicken, oats, white fish (cod, haddock), oily fish (salmon, mackerel), brown rice, lowfat Greek yoghurt, bulgur wheat, quark smooth cheese, wholewheat pasta, sweet potato, eggs, brown bread. Meal ticket: Eggs with brown bread or fish with sweet potato One Hour Before "Easily digested low-fibre carbs are still the priority," says Price. "People worry that eating this close to a run means blood will be diverted away from muscles, but the journal Diabetes shows having carbs before training actually increases blood flow to muscle tissue. Bananas are the golden ticket, containing three types of carbs, all with different speeds of utilisation in the body for phased fuelling. Taking in some casein proteins from milk and cheese now is a smart move. They drip-feed your body the building blocks of repair, and University of Texas researchers found that pre-training protein was twice as effective at halting the breakdown of muscle tissue than post-training protein, meaning you should recover quicker."

Eat: Banana, low-fat Greek yoghurt, dried fruit, whey protein shake, white toast with jam, bagel, white fish (small portion), cottage cheese (small portion), white rice, egg whites Meal ticket: Low-fat Greek yoghurt with a banana 30 Minutes Before "Caffeinated drinks can boost endurance and aren't diuretic as once thought - but go for green tea as this delivers a less extreme up-and-down than coffee," says Price. "Japanese researchers at Waseda University found that green tea also promotes fat usage, so your body uses your fat stores for running fuel, boosting endurance and leaving you lean - a winwin situation. University of Colorado research also shows compounds in green tea can increase V02 max." What about just before you head out? "Stick to water if the run is under an hour," says Price. "For longer efforts, start sipping a sports drink with added electrolytes [potassium and sodium, to replace the salts lost through sweat] at regular intervals." Drink: Green tea, coffee, water, sports drink 20 Minutes In Hold fire on that energy drink for now. "At this stage the thing to think about is keeping your hydration levels at their optimum, so your body just needs water," says Price. "The ideal rate of hydration will depend upon your 'sweat profile' - how much and what you sweat - as well as the environment." Generally, if you're a man, carrying more weight or highly trained, you'll sweat more so need to drink more. And obviously if by some miracle we're blessed with warmer weather, that means more fluid to replenish. "About 500ml per hour is a good guide, though," says Price. Drink: Water One Hour In "If you're running for over an hour, a sports drink becomes important," says Price. "Especially one with electrolytes, as these speed your hydration rate, help you retain water and aid the absorption of carbs. "Research published in the International Journal of Nutrition and Exercise Metabolism shows that mixing protein with carbs increases the rate of carbohydrate replenishment, reduces muscle damage and can boost time to exhaustion by around 15 per cent.

Shoot for a sports drink with electrolytes and 30g of carbohydrate, plus 10-15g of unflavoured whey protein (mixed before you set off) every hour." Drink: Sports drink, whey protein shake Straight After Hear that sound? That's not the clicking of your joints, it's the clock ticking: "Research on endurance athletes from Vanderbilt University Medical Centre in Tennessee, US, found that consuming protein and carbohydrate immediately after training is more effective than waiting," says Price. "Again, keep it simple and low in fat and fibre to speed digestion." And do your sums: "University of Texas research shows that a 4:1 ratio of carbohydrate to protein is ideal, so 20-30g of protein from a medium chicken breast plus 80g of cooked rice would be perfect. Fruit provides you with fructose, which research in the journal Metabolism shows restores liver glycogen more effectively than other carbohydrates, plus it also changes the way the body handles glucose, encouraging it to be shuttled out to the muscle tissue." It tends to taste good with ice cream too - but you didn't hear that from us, obviously. Eat: Pork fillet, turkey, chicken, tofu, quark smooth cheese, grapes, potatoes, sweet potato, egg noodles, pasta, cous cous, chicken, fruit salad, white rice Meal ticket: Chicken, white rice and fruit salad Over Two Hours Later Research published in the British Journal of Nutrition shows omega-3 fatty acids found in oily fish reduce inflammation in muscles and joints, and speed recovery," says Price. "They also promote insulin sensitivity, which is the key to good carbohydrate storage. Vegetables are a rich source of the vitamins and minerals that are vital for your performance and general health, plus they contain thousands of distinct varieties of 'phytochemicals' - compounds unique to plants that act as antioxidants in our bodies, reducing inflammation, boosting recovery and supporting the immune system. Still, comparatively little is understood about phytochemicals, so hedge your bets by eating lots of different veg." The final element turns high-grade fuel into a guilt-free feast: "Coconut milk is a good source of medium chain triglycerides," says Price - which, in case you didn't know, "is a type of fat that burns more readily, with research in the Journal of the International Society of Sports Nutrition finding they preserve carbohydrate energy stores in your body and increase the amount of fat burned for energy.

Natural Defences: Six Superfoods Protect your body from the damage caused by running with these antioxidant-packed superfoods. Be warned though: researchers at the University of Cape Town found that eating before racing caused gastric upset." So leave your slap-up Thai curry for a post-run reward. Eat: Blueberries, cumin, chia seeds, red onion, pilchard, walnuts, flax seeds, tumeric, coconut milk, red onion, broccoli, egg noodles, salmon, bok choi Meal ticket: Thai salmon with vegetables, noodles and coconut milk Going the extra mile(s) will whip you into PB shape, but it's not a one-way street for your health and conditioning. Training hard also boosts your body's production of free radicals unstable molecules that attack your body's cells. Over time, the buildup of damage can hinder recovery and increase your risk of falling prey to illness, according to sports nutritionist Marie Spano. So what's a runner's best defence? Eating plenty of antioxidants - compounds that can prevent that cell damage from occurring. For maximum benefits, runners should eat a wide variety of antioxidant-rich foods, says Spano. You won't fall off your dining chair when you hear that fruit and veg are excellent sources, but because they only stay fresh for a few days, the smart move is to stock your cupboards and fridge with antioxidant-loaded options with a longer shelf life. Enter the RW all-star lineup of long-lasting, convenient and protective superfoods to seriously boost your health. And seriously endanger your PBs. Molasses Probably not one you have sitting next to the kettle already, but this is a sweetener worth getting your sticky mitts on. Produced when cane sugar is converted into white sugar, molasses retains the nutrients that are lost during the refining process. The result? It's high in iron, magnesium and antioxidants that reduce DNA damage. A study in the Journal of the American Dietetic Association confirmed molasses packs significant amounts of these protective compounds. Power up: Add a tablespoon of molasses (Meridian Organic Molasses, £1.99 for 740g from goodnessdirect.co.uk) to a post-run smoothie along with blueberries, banana and cocoa powder.

Lentils Packed with protein and a huge variety of vitamins and minerals, lentils are a nutritional gold mine. Researchers at North Dakota State University, US, discovered that they possess a strong ability to neutralise free radicals, thanks to their high concentration of phenols. These compounds have been linked to improved muscle recovery and reduced risk of chronic diseases. "Lentils are also high in soluble fibre, which can lower cholesterol and regulate blood sugar," says sports dietitian Tara Gidus. Which means it's well worth keeping your fingers on this particular pulse. Power up: If you're a lentil sceptic, try mixing your own burger patties and replacing half the beef mince with cooked lentils. You'll boost fibre, slash fat and barely notice. Brazil Nuts One of nature's great convenience foods, these nutritional powerhouses are often unfairly neglected in favour of almonds and walnuts, but Brazils are actually one of your richest sources of selenium. A single Brazil provides more than 100 per cent of your daily needs. Which is good news as your body uses selenium to create crucial antioxidant enzyme compounds called selenoproteins, which research shows work to offset free radical cell damage caused during endurance exercise. So, go nuts. Power up: Chop up Brazils and toss into salads, blend with milk and seasonal fruit for a smoothie, or eat them on their own as a quick, nutritious snack. Egg Yolks Egg yolks are a leading source of lutein and zeaxanthin - a dynamic antioxidant duo that accumulates in the retina and protects eye health. Better still, US Researchers at Tufts University recently discovered that lutein is more readily absorbed from eggs than other sources, such as spinach. "Yolks also provide selenium, vitamin E, high quality protein and choline - a nutrient that can help improve heart health," says Gidus. Power up: If you tire of the classic boiled-scrambled-poached triumvirate, bring a little Mexican flavour to your mornings with breakfast tacos. Just top tortillas with scrambled eggs, diced tomatoes and basil. Muy bien, as they say in Guadalajara...and now Guildford.

Black Rice Wholegrain black rice is chock-full of body-repairing anthocyanins, according to scientists at Louisiana State University Agricultural Centre, US. "These are the same powerful antioxidants found in blueberries and blackberries that have been shown to offer protection from various health threats including cancer and heart disease," says Gidus. Hang your head in shame, Mr Egg-Fried. Power up: Combine cooked black rice (Infinity Organic Black Rice, £3.09 for 500g from greenlife.co.uk) with radish, carrot and red pepper, then drizzle with sesame oil for a tasty salad. Peanut Butter The runner's favourite provides a healthy dose of vitamin E. "This antioxidant may protect your good cholesterol, in turn helping to lower your heart disease risk," says Spano. A study found that subjects who supplemented their diets with extra vitamin E experienced less oxidative stress and muscle damage after exercise than those who did without. Peanuts also pack resveratrol, the same heart-protecting antioxidant found in red wine - but feel free to let that slip your mind next time you need an excuse to crack open the Rioja. Power up: You already know the toast thing, right? Up your culinary ambition by whisking together peanut butter, olive oil, grated ginger, red chilli flakes and rice vinegar for a vinaigrette that would make Jamie and Nigella proud.

Bespoke Body in Six Weeks Whatever your body goals, the perfect running-focused plan will re-draw your personal silhouette with tailored precision You won't see many overweight runners, and there's a good reason for this. The simple act of putting one foot in front of the other is the best way to shift excess pounds. An average 11st person running at steady nine-minute-per-mile pace burns a pizzaabsolving 774kcal in an hour, compared with, say, 493kcal when cycling. And, according to a study at Yale University School of Medicine, US, running's metabolic boost means that if you run for four hours a week, you'll melt more calories than non-runners, even when you're not running. But lacing up your trainers can do more than shift numbers on the scales - fine-tune how you run with our plans and you can tailor your body with Savile Row perfection.

Which plan? Can't run yet? More than three stone to lose? Follow Plan A to build strength, prep your body for running and lose a stone in six weeks. New(ish) runner and want to burn belly fat? Follow Plan B to leave your belly behind (and run your first 5K race). In each plan, you'll run three times a week and do two circuit sessions. A study in Medicine & Science in Sports & Exercise found that a mix of cardio and strength training offers the greatest reduction in body fat. You'll also hit new running targets and by the end of each plan, you'll be ready to progress to the next (see Part 2, coming soon) to meet your evolving body goals.

Plan A: Kickstart Fat-Burning Want to lose more than three stone? Get started with this bespoke body plan and lose your first stone in just six weeks Coaches have traditionally started with the softly-softly approach with overweight runners, but research shows that short, hard bursts are more effective for weight loss and building functional strength. Canadian researchers found that while moderate exercises burn twice the calories of high intensity interval training (HIIT), the latter burns more subcutaneous fat [the stuff close to the skin's surface]. The high intensity stimulates your metabolism and creates an excess post-exercise oxygen consumption that increases calorie burn for 48 hours after the session, apparently. Translation: bye-bye doughnut gut. And the bonus is it takes less time. "The key is intensity, regardless of impact," explains Jamie Atlas, a coach with 20 years' experience training marathon champs and recreational runners in Colorado (bonzabodies.com). "An easy going approach doesn't teach the body to run, but teaching someone to run in fast 20-second blocks means they'll run with good stride length, not with a slow shuffle." So is there a risk if you haven't exercised before? The good news is that "if you're unconditioned, you'll lack the muscle to drive your heart rate to a dangerous level over a 20second sprint," he says. But too much running, too soon, is bad news. "Getting an overweight person to run a mile equates to around 1,500 strides, and each stride loads around three times their body weight," says James Dunne, sports injury rehabilitation specialist from Kinetic Revolution (kinetic-revolution.com). "In an overweight individual, the return in calories burned through

running one mile definitely does not justify the cost in terms of impact loading and overuse of certain muscle groups."

It's a case of short and sweet. If you have any health concerns, though, consult your GP before embarking on an exercise programme. The Training Schedule The good news is, it's only 20-30 seconds at a time. The bad? It has to feel hard. The power walk sessions will boost your exercise tolerance without high impact. Week 1 Run 1: 6x30sec, 2min rest Run 2: 6x30sec, 2min rest Run 3: Power walk 30min

Week 2 Run 1: 8x30sec, 90sec rest Run 2: 8x30sec, 90sec rest Run 3: Power walk 40min

Week 3 Run 1: 8x20sec, 1min rest Run 2: 8x20sec, 1min rest Run 3: Power walk 45min

Week 4 Run 1: 10x30sec, 2min rest Run 2: 10x30sec, 2min rest Run 3: Power walk 50min

Week 5 Run 1: 10x30sec, 90sec rest Run 2: 10x30sec, 90sec rest Run 3: Power walk 55min

Week 6 Run 1: 10x20sec, 1min rest Run 2: 10x20sec, 1min rest Run 3: Power walk 60min The Key Exercises Discover the four key exercises that'll make up your twice-weekly circuit.

The Food Plan Eat right to lose big. Skip carbs pre-workout: Unless you're very athletic or looking to bulk up - which you're not. "Having a carb drink before a workout teaches your body to depend on carbs rather than body fat, for fuel," says Laurent Bannock, sports nutritionist for London Irish rugby team (guruperformance.com). Time your nutrients: "One to two hours after exercise is the best time to consume your energy-rich food," says Bannock. "If you consume most of your calories (especially carbs) after exercise the fat loss effect is better. At other times, eat protein and nutrient-rich fruit and veg." Fuel your liver: "The efficiency of your liver is crucial to weight loss and fat metabolism," says sports nutritionist Lucy-Ann Prideaux (simplynutrition.co.uk). "Foods that support liver function include broccoli, rocket, watercress, mustard, onions and garlic."

Plan B: Target Your Belly Want to blitz that belly? Get started with this bespoke body plan - and you'll race your first 5K. Remember those 774kcal an hour? You're in decent enough shape to start training your body to take full advantage by building your 'aerobic base' and time on your feet.

And you get an introductory fat-burning bonus: "When you're still relatively new to running your energy costs will be even greater as your body works hard to adjust," explains coach Jane Wake (janewake.co.uk).

If you've progressed from Plan A, you may feel aiming for longer runs at lower intensity contradicts the HIIT work you did to kickstart fat loss, but without that initial HIIT, you wouldn't be light or strong enough to reach the required 'low' intensity of the longer runs here.

And if you have an eye on progressing to Plan C (coming soon), this stage in a periodised approach to your training will prep your body to run at higher intensity for the time required in the next phase. Prepare to use the belt holes you haven't troubled since discovering the joys of fine dining. The Training Schedule

Keep intensity 'easy' - in other words, no more than 75 per cent of your maximum heart rate, or running at conversational pace, or six out of 10 on the scale of perceived effort.

Week 1: Run 2 min, walk 1min, x7 Week 2: Run 5min, walk 2min, x4 Week 3: Run 8min, walk 2min, x3 Week 4: Run 12min, walk 1min, x3

Week 5: Run 15min, walk 1min, run 15min Week 6: Run 30min The Key Exercises Discover the four key exercises that'll make up your twice-weekly circuit. The Eating Plan Eat right to lose big. Feed your recovery: "Pineapple, mango and turmeric all have significant anti-inflammatory properties, so they're ideal if you've upped the intensity of an exercise programme," says nutritionist Suzie Crabtree. Carb right: "Body type is very influential, a 'skinny-fat' runner with thin legs and a spare tyre is probably having issues with carbohydrate because of insulin sensitivity," says Bannock. Two tricks to have up your apron here: "Swap to low GI carbs such as all vegetables, quinoa, berries and apples," Prideaux says. "And have half a teaspoon of cinnamon daily. Easily sprinkled on your porridge or yoghurt, it mimics the action of insulin, helping you use carbs and sugars for energy." Avoid processed: Higher intakes of refined grains are associated with higher levels of abdominal fat, the American Journal of Clinical Nutrition reports.