Join runnyknows for our Countryside to Coast 16k tomorrow at 7.15am. A gorgeous run combining seafront running and countryside roads. On this run, you can enjoy pretty views of wooded fields and farmyard animals with the everpresent mountains as a backdrop. The route is relatively flat and made for pure enjoyment. Just breathe in the clean air and admire the scenery. A cool beverage awaits us at our destination.
An athlete in training could require more than twice as many calories as a person leading a sedentary lifestyle. This creates an increased demand for the B group vitamins which are involved in energy production. Each of the B vitamins has its own role, but in general they tend to function together as a team. They are found in similar foods such as offal, fish, wholegrain cereals and yeast
extracts. Think Marmite!
Nigella Lawson recommends a very simple pasta
dish including Marmite or Vegemite, depending on your preference. You need: 375g spaghetti, 50g unsalted butter, 1tsp of Marmite (or more, to taste), and freshly
grated Parmesan cheese. Simply place the spaghetti nn boiling water and when it is almost cooked, melt the butter in a pan and add the Marmite, plus 1tbsp of the pasta water, mixing well to dissolve. Set aside half a cup of the pasta water and drain the pasta. Pour the Marmite/Vegemite mixture over the drained pasta adding a little of the reserved pasta water to amalgamate, if required. Serve with plenty of grated Parmesan cheese. Apparently, this is a real hit with the kids!
Ladies, if you ran regularly before you got pregnant, you might have a bigger baby – good news, since, up to a point, larger infants tend to be stronger and weather physical adversity better. Researchers in the US found that women who burned up to 1000 calories per week through exercise gave birth to babies weighing five per cent more than the offspring of inactive mums. Those who burned 2000 calories per week delivered babies weighing 10 per cent more!
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable." - Roger Bannister
Tell us about an incredible experience you've had or an amazing sight you've witnessed whilst out running and be in with a chance to win a runnyknows t-shirt. The winner will be selected on August 1st.
These apricots were dried naturally in the Mallorcan sun and have not been treated with sulphur dioxide. They are sold at the market in Puerto Pollensa on a Wednesday and in Pollensa on Sundays. They are perfect to slip into your bum bag and take with you as a healthy alternative to energy gels during a long run.
These are a little bit naughty, but they contain some very healthy ingredients and are delicious as an energising snack if you are on the move all day.
You need: 175g butter, 100g demerera sugar, 4tbsp golden syrup, 275g rolled oats, 50g dried apricots (chopped), 2tbsp pumpkin seeds, 2tbsp sunflower
Preheat the oven to 180ºC (350ºF, Gas Mark 4). Grease and line the base of
an 8in x 9.5in shallow cake tin with baking parchment.
Place the butter, sugar and syrup in a pan and heat gently until the butter has melted and
the sugar dissolved. Remove from the heat and stir in the oats, apricots and seeds.
Put the mixture into the prepared tin and press down firmly with the back of a spoon.
Bake for 20-25 mins until the flapjacks are golden brown around the edges.
Allow to cool in the tin for 10 mins then cut them into 12 squares and leave them to cool completely. Enjoy!
'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.