coach, who can work with you to tweak different factors to optimise your body position.2. Fuel up to go fasterStudies show that men who take in more fuel on an Ironman achieve better times, though this is not the case with women, who tend to oxidize less

in speed over the final stages. “Our results show that competition provides the motivation to tell the brain to eat into a greater part of the fuel reserve that athletes have left at the end of a race,” says Dr Jo Corbett, senior lecturer in applied

,000 expert tips on nutrition, motivation, training and more.Whether you're a complete beginner or already have your sights set on a PB, this 300-page book can help you train and run better. The Complete Guide to Running is divided into 10 key chapters

.If your aim is weight loss, make sure your calorie intake is sufficient to maintain stable energy levels and to fuel training. Try steamed rice and vegetables with grilled fish to boost an afternoon workout, or chicken breast, quinoa and roasted butternut

Marathon. If elites allowed themselves to get caught up in a single bad race, they'd be out of work. Adopt this mindset."Your running career isn't about one race," says sports psychologist Neal Bowes (simplypg.com). "Use disappointment to fuel your next

people so you motivate each other. Do a road or cross-country race and use the treadmills together at your local gym. Join a tri club and use the sessions and advice on offer." - Tim Don "Tell yourself that training in the miserable winter makes you a

Positive: "Every human benefit  and enjoyment, every virtue and every prudent act is founded on compromise and barter" Edmund Burke, Irish statesman and authorThe Fear: Needing a 'Pitstop'The Fix: Follow a Fuel PlanGetting caught short on the long run is a

body that carbohydrates are on the way. And with that message, muscles and nerves are prompted to work harder and longer.” Remember, the carbs were not actually consumed, so there was no actual fuel boost. It was, as they say, all in the mind

body that carbohydrates are on the way. And with that message, muscles and nerves are prompted to work harder and longer.” Remember, the carbs were not actually consumed, so there was no actual fuel boost. It was, as they say, all in the mind

to cool you down – which means there's less blood available to take oxygen and fuel to your busy muscles. So take it easy, keep an eye on your heart rate and make sure you've got a bottle of water to hand – or even better, a sports drink that contains