pacing strategies affect race results. They asked 11 experienced female runners to run 5K on a treadmill to determine their average for the distance. The runners were then asked to run 5K again, but tackling the first 1.63K at different speeds: once

of the most effective forms of carbohydrate to ingest just prior to exercise since it's easily digested and releases energy at a steady rate. Another study at the same university revealed that the sweet stuff significantly improved the time

body with each exhalation. "We often perform better when there's no pressure," says Denham-Jones.Own goalStart every run - in both training and racing - with a goal in mind that you can control. This might be something like keeping your heart rate at a

When Isla Lough was born, the bookies offered odds of 100-1 that the daughter of the marathon world-record holder Paula Radcliffe would one day win the Flora London Marathon. A safer bet would have been to predict that Radcliffe would give birth

that the only way is up.Stronger For LongerHill running offers a great total-body workout that will protect against stresses and strains. "I pick up fewer injuries when I train on hills," says Angela Mudge, Buff Skyrunner World Champion in 2006 and 2007. "The

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run

of your urine. University of Connecticut researchers found that urine colour correlated very accurately with hydration status. Pale yellow urine indicates you're within one per cent of optimal hydration. Try to drink one litre of water for every 1,000kcal

training-targeted classes.Decide how hard you want to train and use a heart rate monitor as a guide. Even an intervals class can become more endurance-focused if you reduce the intensity of the intervals and avoid easing back so much during the recovery