Here is an article by former OUCCC coach Peter Thompson which describes how performing appropriate running in your warm up and cool down can significantly enhance your performance and recovery.
Priming for action and recovery
Link to Peter’s website: http://www.newintervaltraining.com/
‘Top of the Injuries’ guide to causes, symptoms and treatments for all the (wretched) injuries that frequently plague runners. And also a very handy guide on how not to get injured in the first place. Duh.
The latest scientific advice is to top up with some high-fructose foods before strenuous physical work. See the attached document for a list of high-fructose foods:
Highest Fructose Foods