limitless rain and sweat, but washes off easily with baby oil or an alcohol wipe.Good for: marathon men (and women!)Goody Stayput Hairbands, from £3.10 www.goody.comSometimes the simplest ideas are the best, and once you've tried these natural

, but any more than a unit or two of alcohol before you sit on the saddle will affect your performance and impair your judgement. Shut your mouth. You are not breaking the law by talking on a mobile phone while cycling, but you could be pulled over

low sodium in the blood).Avoid alcohol in the days leading up to an event and stick to foods you are accustomed to. If you’re travelling overseas to race, that might mean taking your own food. Finally, in the hours leading up to the start of the race

, or keep the plan with your kit and copy it onto your forearm when you arrive at the race. Drink plenty (but steer clear of alcohol). Your urine should be almost completely clear. Have two glasses of water when you get up, and carry a bottle of water

’s even worse. In extreme cases, runners will react to this by ceasing to run altogether. It’s similar to a recovering alcoholic who thinks his recovery is spoiled by one drink and so returns to abusive drinking. Many don’t realise that, in these cases

, high-carbohydrate meals and drink at least two litres of water every day. Keeping your energy stores topped-up and staying hydrated is important. Don't overload on fibre as the race nears - try white pasta and bread instead of brown - and avoid alcohol

with a sterile gauze or plaster. Continue this process until the blister no longer oozes.If the pain is unbearable, you might want to consider opening the blister yourself. Clean the area with antiseptic or rubbing alcohol, then pierce the skin close

. Some runners find it a valuable stress reliever and muscle loosener; others prefer not to.Food & DrinkSip water all day – if you’re dehydrated by the evening, you’ll be dehydrated when you wake up tomorrow. Try to avoid caffeine and alcohol

to rebuild itself in the 24 hours after the race, and alcohol isn’t its best friend.Don’t listen to any more instructions.MondayStay away from ill people this week. Studies show that in the seven days after a marathon you’re six times more likely to pick up

with a pint of water. As you know, alcohol and caffeine are diuretics, which can dehydrate you.