whether Jane can make a digest of these responses that's fit for family viewing! – VelociraptorDitching the cool-down makes you faint and soreThink about it! Especially during 100m efforts, which I assume are at a fast pace, your muscles are making great

stages of the route.Why it pays to cool down...At around mile nine, soon after I took a few swigs of Lucozade Sport at one of the well-manned drinks stations, a burst of energy lifted my spirits and seemed to insert a firework somewhere about my person. I

to agree with my body never to run after 4pm if I want to sleep that night. I think it's something to do with cooling down and hydration. If I were to do a long run at 8pm, I'd literally wake up every few minutes during the night, hot and thirsty. – Tim

.Blister Sister: Anyone up for a nice cool down in the sea after the run?!Way Too Slow: I did that last year. Bought a Minchella's ice cream from the little kiosk by the stadium, and then went for a paddle. It was bl**dy freezing!

consumption you'd hit the wall at 20 miles, but if you're doing, say, a 10K at 7-min miles there's plenty in the tank for a gentle warm-up provided you're used to the mileage.Also, don't overlook the cool-down. Gradually reduce your heart rate to reduce blood