of heat illness HEAT EXHAUSTIONCause Failing to replace fluids and electrolytes when dehydration sets in.Symptoms A core body temperature of 102°F to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin.Action plan Apply a cold pack on the head

. Weeks 10 - 11Andy says: This week, I set a new AndyV distance world record – 20 miles in 3.08:18. I even managed one of those ‘negative split’ things I keep hearing about! Overall the run felt good - I basically just ran out into the countryside and went

, protein, fats and minerals? Are you eating enough carbohydrate on race days (in easily digestible form if necessary), as well as keeping properly hydrated?My final point for you to ponder is that there is a danger in becoming obsessed with times and

Q I’m 44 years old and have been running for 20 years. I stretch my calves and hamstrings before I run but have recently suffered a calf strain after a few miles. How can I avoid this and how should these injuries be treated when they occur?A From

it all or choking, I probably don't need the water. For longer races I usually stop drinking a couple of hours before the race, then have a bottle of isotonic drink within 10-15 minutes of the start. This means it doesn't have time to end up in my bladder

.Most Improved Event: Eridge Park 10 Trail ChallengeIt has long been a favourite of off-road veterans, but a few tweaks to the route last year saw this Sussex fixture rocket to the number one spot in RW’s 50 Best Races of 2009 feature. The route is traffic

PB for 10K: 1:06 Half-Marathon: 2:28 Marathon 5:49 Strengths: Determination; not afraid to ask for support from friends; listening and taking in everything I'm told; passionate about encouraging new people to start. Weaknesses: Lack

, so you can change some specifics when reality sets in."—Jeff Galloway, former Olympic 10,000m runner11. Come ready to play"Fitness has to be fun. If it is not play, there will be no fitness. Play is the process. Fitness is merely the product

. In countries that use the metric system, 30K (18.6 miles) is equally round and frequently used.Most coaches feel that once you reach 16 miles, you’re in long-run territory. That’s the point where the psychological and physiological changes start to take place

.And yet the intense feeling of relief that overwhelmed me on that occasion was nothing compared to the all-suffusing ecstasy I experienced as I tottered off Queensboro Bridge into Manhattan at Mile 16 of the New York City Marathon.It was the contrast, I