TIMING IS EVERYTHING

If weight loss is a goal, the time to prioritise it is in a four-to nine-week period before you start ramping up your workouts, while you’re building your base. During a racing season, runners shouldn’t restrict themselves. If you do reduce calorie intake, a reduction of 200-300kcals a day is best for those who want to lose a few pounds, but stop restricting calories the week of a big race, says Mueller, because your body will perform best on a full tank. Taliyah Brooks, an Asics track-and-field athlete, says she goes into her training cycles about three to four pounds (1.3-1.8kg) over her race weight, the result of less intense training and weightlifting programmes during her off season.