getting a pass-out from Mrs Snoop) Suffolk Punch,Tired Legs,Tiger,Juliejoo, N(s)icko,Mo.After much pfaffing around and getting cold, the runners head off for a gentle 10-miler near the Thames on tracks, footpaths and bridleways. A few brave souls decide

training regimen.You might as well skip the upper-body strength training because it doesn't do any good. In fact, it could have a negative effect. It tends to add extra bulk without enhancing oxygen transport, or building power in your leg muscles. However

It’s no coincidence that sporting events staged near Box Hill, Surrey, come with intimidating titles (think the Knacker Cracker 10K or the Surrey Legs of Steel Challenge). As one of the best-known summits of the North Downs, it poses a

are performed without movement. Simply pick a position, hold the stretch for a period of time and then slowly relax out of it. For example, a static calf stretch is achieved by sitting down and touching your toes with your leg straight out in front of you. Make

before the race so that you can get it right on the day." Mick Woods, GB athlete coachRun off-road pyramids "Beating your PB requires pure leg speed as well as endurance. You use more muscles running off-road, which teaches your body how to deal

supporting muscles, and they need to be in good nick to tirelessly prop up every stride. “Keeping your posture aligned and working the supporting muscles specific to running, which are found deep inside your torso, hips and legs, will improve your efficiency

, while the distance is perfect for those taking the next step up from 10K. Plus the fresh sea air, music and great support from the crowds help keep spirits high.4. London Santa Run 6KBattersea, December 5  Two thousand Santas legging it through Battersea

, and my Garmin told me I was running 13-minute miles, then sulked behind the tall buildings.What would I do differently: more training in my giant wings as my shoulders are killing my while my legs just ache.Best memory: the money I’ve raised for a super

longer runs, just to condition those legs a bit better and hopefully make those last few miles a little more pleasurable. All in all wonderful experience and I am already thinking about next year!!In the photo I am on the right!Index of all quotes

to queue up for the loo and who had to stop to stretch out a leg muscle.  I wouldn't do anything differently - I just took it as it came, paced myself and took everything in and enjoyed it immensely.  I celebrated by having a glass of champagne upon