paceIn training, many people make the mistake of hanging onto the wheel in front of them, until they run out of steam. They think that if they do this often enough, they will improve, but it's the opposite of what you need to do to improve. Instead, try

If you haven’t managed to secure a place through the ballot for next year’s Flora London Marathon, don’t despair: there’s still plenty of time to apply for a Golden Bond place and run for a charity. In fact, joining the masses who will be raising

home, so I run in my lunch hour and am lucky to have access to a shower. – SJSGet on your bikeCarrying stuff on a bike is loads easier – I tried it whilst running and hated it. So I combine running and biking (bike to and from work, and run three

- made it easier for nearly 1,000 runners to defy some atrocious weather.The first mile took the field along the beach, where the sand was compacted by the rain and therefore relatively easy to run on. Next up was a spell along the promenade, a circuit

, and always strive not to drop a long run or speed session if you’re forced to miss a day.In Weeks 5-8... you add volume and speedThis is a key period. The training is still intensifying each week, you have still to reach the heaviest period, but the key

-paced segment to raise the bar on your aerobic threshold ultimately makes goal pace seem that much easier," says Paul. After warming up, run one mile at, or up to, 30 seconds faster than your marathon, half marathon or 10K pace. Then run 400m at 5K pace

routes that you run over and over again, simply because you know how far you are running and it makes it easier to record it in your log. So punch your watch as you head out of the door and just go wherever your impulses dictate. Experiment. Try something

rather than saving it. Don’t expect everything to happen overnight. No achievement worth celebrating comes quickly and without a great deal of sustained effort. Sean Fishpool Years Running 8Friends make running easierFor anyone with an unpredictable work

to a pre-run meal that’s easier to digest than your current choice. Choose something like porridge, which will provide a more stable energy release. You should also look to feed your run, aiming for up to 1g of carbohydrate intake per kilogram you weigh

background, having only been running for a few years, so long runs are going to be very important in building more endurance. She already regularly runs up to 35 miles a week so early weeks at around 30 aren't going to be a problem for her and the 20 mile