THE EX­PERT VIEW

Runner's World (UK) - - Middle Managers -

‘ If you have an ex­er­cise fo­cus and it’s taken away, just trans­fer it to another ac­tiv­ity,’ says Amory. ‘Swim­ming, cy­cling, any­thing that doesn’t af­fect the in­jury.’

‘The weight-main­te­nance equa­tion in calo­ries is mak­ing sure you take in enough for your day-to- day ac­tiv­ity,’ says Bond. ‘Run­ning burns around 500kcals an hour so if you can’t run, you’ll need to take that deficit into ac­count. A healthy calo­rie in­take is 1,500kcals for women and 1,800kcals for men. Break it down into 20 per cent break­fast, 30 per cent lunch, 30 per cent evening meal and 20 per cent snacks, then al­ter that to re­flect the fuel you need to do your ex­er­cise.’

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