 An occasional hillier route with a few minute-long climbs will help your technique and strengthen your legs to improve your speed on the flat. It's tempting to reach the top of a hill and coast down, but it's the one time when
gravity helps, so practise making the most of downhills, too, and recover on the flat.
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 Nutty banana cake
Makes 9 slices 100g butter 100g soft light Brown sugar 2 eggs 2 bananas 100g self-raising flour 1tsp baking powder 100g chopped nuts A 20cm square cake tin Grease your cake tin. Turn on your oven to 190ºC, 375ºF, Gas Mark 5. Put the butter into a mixing bowl and add the sugar. Beat together until smooth and creamy. Break the eggs into a small bowl and add a little at a time to the creamy mixture. Beat in. Peel the bananas, cut them into chunks and mash. Add to the mixture. Sieve the flour and baking powder into the mixture and mix in. Spoon the mixture into your cake tin and sprinkle with chopped nuts. Bake for about 20-25 minutes and leave to cool. Enjoy with a cuppa!  In season from September to March, butternut squash is a runner’s dream – rich in complex carbohydrates and low in saturated fat and sodium.
Squash Risotto A hearty choice for when your energy stores need replenishing Serves: 4 Ingredients: 450g butternut squash 1 onion, peeled and chopped 15g sage leaves 2 cloves garlic, crushed 300g Arborio rice 150ml dry white wine 900ml hot vegetable stock 30ml olive oil 75g blue cheese, crumbled Salt and ground black pepper Pinch of grated nutmeg Peel and deseed the squash and cut into small chunks. Cook with a little oil and the onion over a medium heat for six to eight minutes. Chop three sage leaves finely, then add to the pan with the garlic and rice, stirring until the grains are coated in oil. Pour in the wine and stir until it is absorbed. Add a couple of ladles of stock and keep stirring until absorbed. Repeat until all the stock is absorbed and the rice is tender, around 20 minutes. Meanwhile, heat the oil in a small frying pan and add the whole sage leaves, a few at a time, cooking for 20 seconds until crisp. Drain on a piece of kitchen towel. Stir the cheese, nutmeg and seasoning into the risotto, and then serve with the fried sage leaves on top.  Runnyknows took part in the hugely popular Sa Llego 7.7k race in Sa Pobla on Saturday afternoon. More than 1,600 runners participated, creating an amazing atmosphere, and what's more, we all took home a big bag of spuds rather than a medal! Olé!
 Switch shoes to relieve lower-body stress. A certain shoe can put undue stress on one area, so alternate the shoes you run in every other workout or so. If there's a particular style you like, just switch a new pair with a slightly more
worn pair.  Use fruit for energy: If you can't get your hands on an energy bar, simply raid the fruit bowl. The natural sugars found in virtually all fruit are quickly processed by your body, giving you the extra energy you need to perform well on your next run. A banana 30 minutes before you set off is ideal.
 The only prerequisites for running are a good pair of trainers and, if you are a woman, a sports bra. Despite its simplicity, running can improve your wellbeing in so many ways. It's fantastic for your heart, lungs, bones and muscle tone, burns more than 500 calories per hour, and as singer and marathon devotee Alanis Morissette confirms, it has other perks: "If I'm going through something
emotional and just go out for a run, I'll come back with clarity." While walking every day is good exercise, it may not be enough to make that much difference to your heart health according to researchers. Fast walking and jogging, however, may cut your risk of heart disease by up to 50% - so get running!
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Author'runnyknows' is a friendly team of experienced runners offering guided runs of varying distances at your pace in and around Puerto Pollensa in North Majorca, Spain. Archives
June 2017
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