’s organisers pride themselves on making all runners welcome. The race is built on its inclusive atmosphere, with jelly beans and chocolate on hand at drinks stations to help entrants push on. Previous years have welcomed tired runners over the finish line

muscles to keep going," Utter says. "This is why coaches shout from the sidelines." Just as important, the cheering helped me shut down my negative self-talk, according to sports psychologist Stephen Walker, editor of Podium Sports Journal. The knowledge

about the course you give your brain beforehand, the more accurately it can anticipate the challenges ahead to help you maintain your pace and effort.If the fatigue and pain feel like just too much, forget the whole distance ahead and just focus

-working cardiovascular system will also be thankful for the flavonoids found in apples, which help prevent heart disease.Cook: Eating apples are, as their name suggests, ready to eat straight from the tree. Cooking varieties like Bramley apples are too tart, however

glycogen at three times its normal rate – so try to make time for breakfast straight after a session. The best recovery meals have a 4:1 ratio of carbohydrates and protein that'll restock your energy stores and help your muscles recover.Scrambled Eggs

drink, you may also want to check your gels contain sodium - this will help replace the salt you'll lose through sweat.Q. I've discovered rather late that the gels I'm taking are upsetting my stomach. Is it too late to change my nutrition strategy? Ehlne

first source of help will be your partner and you are completely responsible for getting yourselves back to base safely. Runners in the two-day event sleep outdoors overnight, with other competitors if you reach camp, or simply on the side

-Up (subscriber-only) | The Drills (subscriber-only)Runner's World subscriber? Discover the full plyometric routine - warm up and drills - that'll help you smash your PBs. Not a subscriber yet? Subscribe online now to enjoy a significant saving

.As a coach, Steve has helped marathon runners to British senior international level, British age group records and London Marathon age group wins.Sam MurphySam is one of the UK’s leading fitness experts, and a keen runner. She has completed 15 marathons

definitely intend to do another one and try to keep my increased fitness levels up. The crowds were unbelievable and a real help in getting round. I can see why it is the most popular marathon in the world and my problem will probably be not wanting to wait