to tweaking your training, to eating race-friendly foods. If you're a Runner's World UK magazine subscriber, you can see all 9 PB-busting tips here. Otherwise, enjoy these two as a preview - and if you want to subscribe, you can save 30% right here.Strong Legs

, sodium, calcium and magnesium in your diet. You can also incorporate plyometric exercises (ie bounding and hopping) into your sessions, to improve the strength and endurance of your leg muscles. An ideal time to incorporate plyometrics is before a speed

Standfirst: Author: Owen AndersonPics:Issue date: racing secrets bookletKeywords: uan73-->It’s vital to warm up thoroughly before a 10K race. A good warm-up enhances the power of your leg muscles, increases the flow of blood to your heart muscles

personal trainer Jason Anderson (www.movement3.co.uk). Other exercises can strengthen your legs and back - many cyclists suffer from back pain. "Do lunges and split squats, plus the superman for spinal mobility," says Anderson. "One-legged deadlifts mimic

or three intervals with five-minute recoveries) or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace.Getty ImagesRule 5: Increase your leg muscle strength and powerThis is one area that is often

us from becoming fodder for ridicule, they also help make us faster, safer, more efficient and more comfortable. Follow these guidelines to look sharp and perform well.Second skinShow some leg by cutting off the bottoms of your wetsuit The Fashion

threshold - the point at which your legs become wobbly. You could substitute this session for a long weekend ride: • A 70-90-minute cycle followed by a 30-50-minute run at 65 to 75 per cent MHR. Race-pace brick: This session will build your race pace before

or warmup suit will do the job. Or you may want to wear bike tights, which warm your muscles without adding bulk to your legs, so you can even wear them when warming up on your bike.Race number (preattached to your race outfit): Pin your race number onto

Standfirst: 4 surefire stride-improvers for mile racingAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /mile panelKeywords:uan59-->There’s more to running than running, as any tuned-in coach will tell you. That’s especially the case

Get properly warmed upWarm up thoroughly before your mile time trial and race. Jog for 10 minutes or so and then perform some strides. It's fine to do some mobilisations and dynamic stretches, but don't hold static stretches - research shows