and have been shown to reduce running performance over 10K by as much as 2 minutes. It is also worth noting that cases of exertional heat illness, such as heatstroke, are not isolated to the summer months. The best way to assess your fluid loss
. Dedicate 35 minutes to carbs. Add 15 minutes of protein and healthy fats. The remaining 10 minutes? Have fruit for dessert.BAD GUY: SALTThe good news: It's always wise to keep your salt intake below 6g a day. Yet during long runs "prolonged sweating can
with 10 minutes of very easy running and walking. Stretch gently for a few minutes and mix in four or five 100m strides (at 90 per cent of maximum speed) to get you ready for the upcoming effort. To keep your heart rate up, move around or jog on the spot
right away. I started running in 1979 and finished my first marathon only a year later. In my first three years of running, I did seven marathons. I never even ran a half-marathon until 1982. Luckily, I didn’t get injured. But if I had concentrated
responds to endless questions and really inspires us to carry on when we feel like giving up.”Phil Wilson, 36, from Nottingham — sheet metal workerWhile the running has been going well for Wilson – he is doing 12-15 miles a week – kicking his smoking habit
Ready, steady… goStart slow. You will feel lousy before the marathon because of tapering, then when you start you’ll suddenly feel wonderful. Your body hasn't really changed so don’t revise your target pace because you feel good at mile five, or 10 or 15. You
off RUN 10 min WALK/XT 20 min or day off RUN 15 min WALK/XT20 min or day off Rest RUN 2 miles2 WALK/XT 20 min or day off RUN 15 min WALK/XT 20 min or day off RUN 20 min WALK/XT20 min or day off Rest RUN 2.5 miles3 WALK/XT 30 min or day off RUN 20
."NUTRITIONPass on the extra carbsBread, bagels, pasta, potatoes and pancakes - you just can't get enough, right? Wrong, says sports nutritionist Nancy Clark, author of Nancy Clark's Food Guide for New Runners (£12.95, Meyer & Meyer Sport). Running two or three miles
Wilkinson (nutricentre.com). Your recommended daily allowance (RDA) for iron is 18 to 20mg; good sources of the mineral include liver, iron-fortified cereal, dried fruit, beef and spinach. Crucial calciumYour RDA for calcium is 1,000 to 1,300mg; good sources
in waves of 150 or more, things can become hectic and it is possible you may find someone swimming over you, under you or even across you. The swim usually becomes calmer after the first 100m or so as the faster swimmers pull ahead and the field becomes
