appropriately, which means 150-350ml of fluid – preferably a carbohydrate drink – for every 15-20 minutes of running. To do this, take your favourite drink on the run, or stash it along your route. And sniff out all the available water along the way – and use it

in advance, you can never be too prepared for a race.Neil TillottTHE SHIRT New York City Marathon, 2000I ran my first marathon at London in April 1999, and so for 2000 I decided to tackle two 26.2-milers in a year. (I was 19, so it seemed like a really good

. Keep your heart rate 10 to 15 beats per minute lower than your normal training heart rate. On recovery days, make plans to run with someone who is generally slower than you. Hold back and let them take the lead during the entire run. If all else fails

Why? With over 1,000m of climbing, you might wonder why this is a regular in our top 10. But the cliffs provide some of the best views around and the glow of achievement is helped along by hot food and a warm welcome at the finish. What you say

Disorderly 1:07.22 5:39.36 3:51.28 10:43.59 Hollywood 1:03.35 5:55.49 3:57.16 11:00.41 mellifera 1:13.52 5:48.05 4:16.52 11:23.39 Calf 1:23.06 5:50.54 4:06.59 11:28.02 arctic lady 1:12.51 6:05.34 4:21.43 11:46.00

the lifeguards cause to fret. Speedo's soft Aquatic Mitts (£13.00, www.speedo.com) are one example. Made of neoprene, they are durable, hold their shape and dry quickly (although you shouldn't leave them languishing in the bottom of your bag). Choose the correct

improvement. It can, for example, take 20,000 repetitions of a movement before it feels natural and instinctive. Don't be disheartened if your progress seems to be slow - stick with it and keep repeating the drills. Practice doesn't make perfect, it makes

run for 132 minutes.If you ran for 150 minutes this week - next week run for 165 minutes.23. Go running, even when your head says 'no' Some days your legs may say yes, but your head says no. Give yourself 10 minutes to warm up, suggests Kastor. "A good

on the rack. Pick up any kit you need for the run, such as drinks, gels and a hat.RUNExpect to feel a little sluggish as you start the run but remind yourself this feeling will fade thanks to your training. To help your body adapt, focus for 10 to 20 seconds

winner at the 2006 World Championships AquathlonLondon TriathlonWHEN August WHERE London's DocklandsDISTANCE Super Sprint (400m/10K/2.5K), Sprint (750m/20K/5K),Olympic (1.5K/40K/10K)SWIM Dock BIKE Closed roads RUN Closed roads www