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

This was my first marathon and it was great.  I didn't reach my target time (to go under five hours) but I finished in 5:25.57.  I got to that dreaded 20-mile point and then my legs got very heavy.I used a combination of running and walking after

swim training consists of holding a pull buoy between your legs and just swimming back and forth, you may want to re-evaluate how you're using your time. With a carefully planned  programme, even a few hours in the water every week can turn your

put on your wetsuit. "You simply need to shift the material away from your extremities and onto the body," says Kiddle. "So aim for the leg cuffs to sit two to three finger-widths higher than your ankle bone, with the arm cuffs the same distance from

on a soft, smooth surface, remain in control, and run on relatively fresh legs. After a 20- to 30-minute run, for example, stretch, and then do six to eight sets of 20-second strides, with a walk-back recovery. Emphasise a fast pick-up of the legs

endurance session without leaving non-marathoners exhausted. And the flexible hard-and-easy session that we call hilly fartlek can tailor your week towards whatever your race goal is – and crank up your leg strength and cardiovascular power into the bargain

through a particular angle, and it is more common when running downhill. SignsPressing on the tender area and moving the knee should be enough to convince you, but your doctor will want to see your running action and to check whether you are bow-legged

at the local Woodbank Stadium and after a brief dash around the park, heads out into the suburban areas of the city. There may not be a castle or a waterfall in sight, but with a testing course sapping the strength from your legs, who really cares?The first few

at the edge of the bench and your torso hanging over. Cross your arms behind your neck, and bend forwards at the waist as far as you can while keeping your back flat. Slowly raise your torso until your legs and upper body are in a straight line again. Do two

for at least five minutes in-between. During the pick-ups, concentrate on increasing your cadence and remaining light on your feet. The goal is to develop leg speed that you can call on when the line is in sight.Goal - Injury-proof your body"You have to make