to keep mud and water out, specialist trail shoes are designed to withstand all conditions. You’ll notice a lower heel designed to give your ankle more flexibility, and reduced cushioning, since trails are much softer than concrete.Clothing-wise, make sure

training for their first marathon, the long run might start in the 10- or 12-mile range and gradually progress over several months to distances approaching 20 miles.Also, some race experience at the 10-mile and half-marathon distances can serve as dress

the equivalent of eight large glasses of water every day, and probably twice that in warm weather. It also means taking in about half a pint of fluid every 15-20 minutes of running. For runs of an hour or more, you also need to replenish spent energy stores