, and has the added extra of allowing you to film your own route and upload it to train from it too. Videos can be added and shared with other users using the Kinomap Maker, a free iPhone app that makes use of the smartphone’s internal GPS sensor or a GPS

urine pre-run is an easy way to see if you’re hydrated,’ says Dr Lewis Maharam, former medical director  of the Rock ’n’ Roll race series. ‘If it’s the colour of iced tea, you need to drink more. If it’s a pale lemonade or straw colour, you’re nicely

Feel-good racing: the first Sierra Leone MarathonYou can see a photo gallery to accompany this feature here.'Small, small,’ says the woman dressed in vibrant twists of wax-printed cotton, as she leaves her house to run beside me. That means ‘slow

runners to British senior international level, British age group records and London Marathon age group wins.Q1) I have a question regarding the Long Slow Run. In the past, my longest one had been about 2 hours 50 but I have been reading