Always ensure that you are adequately hydrated before and during your runs. I recommend ectrolyte drinks. They are a great energy source designed for use during hard exercise to extend endurance and to start the recovery process before you finish.

With increased miles everybody is feeling hungry. I`ve enjoyed trying 3 new recipes this week. All tried and tested by Kate Percy, an experienced marathon runner, mum of 3 and author of "Go faster foods". After my long run I`ll enjoy Spiced chicken with caramelised winter veg. Not only can it be totally prepared in advance in 10 minutes, it`s amazingly wellbalanced and a great recovery meal. The apple and almond bake was delicious and the mincemeat and orange flapjacks should be available worldwide!! I`ve never been a runner but i`m fit and healthy and Charlotte is a top coach.

We upped our miles over Christmas which gave me the confidence to run further alone. I also realised how much work I have to do!

I am based in LA for the next 5 weeks so Charlotte`s emails have been great. I`m running 13 miles this weekend. I am swimming every other day and haven`t had a glass of wine since christmas!

I can train on the beach which is amazing, I`m enjoying the training and am feeling at my best. for your comments email: runningevents@prodirectsport.com