works double-time to shift excess heat produced by working muscles during training. As the mercury rises, so does that cooling effort. And if your body struggles to keep up, you can suffer from dehydration or heat illnesses, such as cramp and heat

:30 marathon. How can I tell when I'm ready for sub-3? --I ran a 3:28 marathon - can I do sub-3?Why do my quads cramp in marathons?Why am I still exhausted two weeks after my marathon?How should I tackle my first marathon? Five hours would be nice.Can I run

it at the weekend while I run around our local park,” says London-based runner Victoria Sadler. “She usually chatters away while riding beside me. It’s quality time together, I’m running, and neither has to be sacrificed for the other.”Survive This: Crushing Cramps

, and thought about it until my head ached. I have sat and meditated on the subject until my legs were racked with such excruciating cramps and my spine locked into a series of S-bends so acute that it took an osteopath, two chiropractors and a hydraulic jack

to crash; don’t. An abrupt finish to exercise can cause cramps, dizziness, abnormal strain on the heart, and hamper the removal of the body’s waste products such as lactic acid. Just spend five minutes longer on your feet at a gentle pace to cool your body

to help you reach your goals. Women's Running Survival GuideBalance being a woman and a runner, and you'll take control of your body - and your life. This is the ultimate guide to surviving periods, pregnancy, cramps or just an over-stuffed calendar

, slow down a bit and focus on breathing more deeply. That approach always works for me. – Martin PaceJab it betterI've always found that jabbing my hand into my diaphragm, where the pain is, stops it because it stops the muscle cramping. Long, deep

’s quicker to do that than choke myself on the water and lose more time that way. – cougieMaster the make-a-spout techniqueIf I get a cup of water in a race, I generally tip out half of it, squeeze the cup in the middle to make a spout, sip a couple

for runners affected by injury. But don’t swim immediately after running, or you’ll risk muscle cramping. If your time is flexible, a recovery day of easy running in the morning and water running in the afternoon or evening might be ideal.Another great cross

Christina says: The marathon is such a tough event, and I was reminded of that on Sunday - I had a terrible day. I felt fine in the first half, did 1:30 for halfway then everything went wrong. My quads started cramping up, and I’ve never had that sort