picked up the pace for the next couple of miles but everyone still kept on bunching together which was really frustrating.I took a caffeine gel at Mile 17 and that made a real difference. I also started spotting people too – people from the forums

and you can only do it if you have good endurance and lots of long runs behind you. You can also only maintain pace if you keep well hydrated and you may need to top up your energy levels with gels.Q. Do you think if someone's run a half

-strengthening exercises. The key to finishing was good advice: I had a good pair of trainers that catered for my clumsy running style, and I took energy gels every hour with a bit of energy bar. I also wore a belt carrying a bottle of Lucozade Sport that I would refill

roughly how far you've run by how long you've been out." Fuel upWhether you're training or racing off-road, carry energy bars or gels for an instant energy hit. You should also aim to stay hydrated, too, so if you're going to be running for more than

swimming stage followed by a biking stage with no run.AquathlonA swimming stage followed by a run stage with no cycling stage.ATPAnnual Training Plan.BBonking Sudden fatigue and energy loss caused by running out of glycogen in the muscles. (See also Wall

only absorb 240-280 calories an hour, so snack from the start, before you get hungry, and eat carbs little and often to dodge the dreaded ‘wall'.Even the most sweet-toothed runner would struggle to fuel themselves entirely on energy drinks, bars

. If time allows, wash your face before running, and again after you run before re-applying make-up. Use a sunscreen specifically formulated for the skin on your face and neck. Choose a gel or lotion for the rest of your body, rather than a cream. Wipe

become as much a part of the major marathons in the US and Europe as timing chips, gel stations and space blankets.In the UK, this magazine has provided pacers at the London Marathon since 1998. "The original idea was that we were worried that a lot

. You should feel almost no resistance and the pedalling should be easy and relaxed. After 30-50 minutes of spinning, get off the bike and perform some gentle stretching.Focus on feeling as if you are pedalling against thin air, and sipping an energy

that preconception on the head.I resolve to Hold onto my used energy gel wrapper until I come across a binWhy? They aren’t biodegradable, so don’t just dump them on the riverbank.I resolve to Find at least one training partnerWhy? Forget the loneliness of the long