to everyone, so you may need to help yourself. Pacers will slow at each water station. RouteIt will be a three-and-a bit lap course* over an undulating/hilly circuit within the park. It's mostly on paths, but there is a small section of off-road each lap

longer? - inc friction massage and splintsAchillies rupture - partial - help!Achillies tendinitis - stretching and self-massageAnkle Area Mystery ankle pain - linked to Asics 2070?Sprain - how soon can I run afterwards?Sprain - rehab strategiesLower Leg

notable area of consensus. In the online postrace analysis, almost everyone had words of praise for the helpful attitude and friendliness of the marshals. Our very own Nicko of darkside fame was one of them and seemed to be everywhere on the course

shifted back to singles (90 miles a week) mainly due to life getting in the way. But I have done more miles for the main run as a result and found it really helpful - 14 miles now feels more like a regular run rather than a longish one. Is this a useful

, or the sole rating for September's Quicksand 15, your scores and comments are now helping runners up and down the country to decide where to race each weekend.The ratingsWe've divided the 2004 ratings into two tables:Races with more than 10 votesRaces with 3

-Marathon, (Sussex, March 13) You can’t help but enjoy the Hasting’s Half-Marathon. There’s the historic setting, sleepy villages, one of Spring’s toughest half-marathon courses, and for those of you that like a little irony as you run, a choir bashing out their own

volunteer to help.Then hobble home, share the glory, and look forward to having Sundays together again at last!Finally, if you're looking for a special treat to give the marathoner in your life, check our our Marathon Gift Guide.

. The lunges help you run more smoothly. To derive enough intensity from the 15-minute run, you have to push your heart rate up to 85 to 95 per cent of maximum. That's about your 10K race pace."Verdict I did my five minutes of calisthenics in the bushes behind

. With evening seminars, map reading tips and a panel of veteran race experts to lend their helping hands, this event is a must for Marathon Of Britain entrants and ultra-runners.Ultra Race Highlights:Caerphilly Summits Challenge 31 (Glamorgan, July 2)Boddington

. It has a good-sized medial post for stability, Gel in both rear- and forefoot for cushioning, and a light weight version of Asics' Impact Guidance System to help provide a smooth ride. A great sub-3:00 racer.Swap and Save If you usually race in Asics