patch, keep your stroke extra-smooth with steady, even pressure on the pedals - no quick stabs.LAYER UPNothing sucks the life out of a ride more than being wet and cold. The right clothing varies with the temperature, but generally you want a base

'll struggle to find many goggle straps on view.The Function: Wearing two swim hats won't just help keep in the heat when you're in cold water, it will also keep your goggles firmly on your face in the rough-and-tumble of an open-water swim.Wet lookLook shiny

havoc with the gastrointestinal system and lead to symptoms of GI distress. Heat, cold and altitude can also exacerbate this stress. So stay cool and hydrated in hot conditions, wrap up when it is very cold and try to relax if you become anxious about

gentle run!Arriving on the start line, I was ready, but oh so cold!  I was in pen 7 at the Blue Start so made a beeline for the RW 10:00-mile pacer, John. The start was different this year as the marshalls lifted the barriers much sooner and everyone

. A partner with similar abilities and goals can add motivation and increase the safety of your running.DO dress correctly. If it’s dark, wear white or, better yet, reflective clothing. If it’s cold, wear layers of clothing, gloves or mittens and a

at breakfastIt’s cold and wet outsideIt’s hot outsideDuring the raceYou don’t get a clear start It still takes longer than you planned to get over the start or to cover the first few milesYou start to get a blister at mile threeYou feel great at mile six

run, it can take a while for your skin and core temperatures to settle back to similar levels again, and this could explain your chill. The coldness you feel is probably just a reaction caused by the differences between the core, skin and water

Q No matter what the weather – hot or cold, dry or wet – my nose drips constantly as I run. As you’d expect, it’s a serious nuisance. What could be causing this problem? Could it be something in my diet?A You’re not alone. Nasal discharge becomes

stress, caffeine, alcohol and certain drugs (including some cold cures). Many athletes will experience palpitations, which usually only last a couple of seconds, during their athletic career. Indeed, everyone will experience palpitations at some time

, I spent months training in cold, snowy conditions and experimenting with clothes, kit and shoes. I even stopped shaving two months before the trip so I’d have that rugged, polar-explorer look."John Bingham has written over 70 columns for Runner