hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet
wait until the last mile before increasing your pace. 10K? Ramp it up in the final two. Miles 10.1 onwards are the ones in which to up your game during a half and you can turn the screw anywhere from mile 20 in a marathon. 10:35 to 16:00 - Finish up You
overdoing it:Week 3Your final week of hard training. Aim to complete your last long run (18-20 miles) at the end of this week.Week 2Your mileage should total half to two-thirds of your most intense training week. Your longest run should not exceed 10 miles
. Also try toast with raisins or grapes.Q. I returned to running three years ago at the age of 42. My half-marathon PB was 1:12 in the early 1990s. I have now lost nearly four stone in weight and my race times are starting to get a lot faster - recently I
where you can even contemplate this sort of activity. Only speed up in the last mile (1-2km) for a 5K, two miles (3km) for a 10K, and three miles for a half-marathon. The 3 psAt its core, performing well in a race is founded on three basic
. If your shoes feel uncomfortable, stop and refit them. A minute lost now could save you 15 miles of painful blistering later on.Miles 10-13 You have a stitch. Try holding some deep breaths for a few seconds before exhaling. Alternatively, stop running
time is three hours; four minutes for sub-3:30; seven minutes for sub-4:00, and as much as 10-15 minutes for 4:30-5:30. Also expect to run 30 seconds to three minutes slower than planned over the first two or three miles because of the crowded roads
