– that is, if you do one long run and one set of intervals or hills.If you want to stick with your diary, record how you felt instead of how much you did. Running, ideally, is something you do with your head as well as with your legs. None of this should

UAN: 227 Article type:++add tibial periostitis link++--SymptomsYou will have developed an increasing ache deep in the calf, probably after a long run, as the muscle within the sheath is restricted from the natural expansion that exercise produces

drink containing electrolytes (body salts). High-intensity training and long, slow runs can even be improved by using a carbohydrate-based energy drink during and after the session. Aim for 400-700ml of energy drink per hour of exercise. Drink 400ml

endurance rather than speed training – so swap time on the track for long runs and hikes on similar terrain to your race.You'll be running longer, so your body will need more time to recover. Without enough rest days, those crucial long runs will tire you

session to improve your running pace. From March until the end of May, work on speed and take part in races of three to six miles (5K-10K). Start your marathon training at the beginning of June, at a time when you have long evenings and can put in one long

, walk 1Wed 70 mins: run 3 mins, walk 2Thu RestFri 65 mins: run 3 mins, walk 1Sat RestSun 3hrs: run 4 mins, walk 1Pep TalkThis is the time to start making mistakes in your longer runs. You want to make all of your mistakes before marathon day. The long

not to run was a tough decision, but the problems I had in March with my long runs (that is, running out of energy and finding the runs five times harder than ever before) meant I took too much time off overall. I haven’t yet got to the bottom of the causes

should have already made the decision to run the next day, especially if it’s an early-morning run. If it helps, line up a training partner and agree to call each other in the morning.Scenario 2You're running your weekly long run and not enjoying it. Up

Increase your weekly long run to around 10MIntroduce one fartlek session a week – run fast bursts of 150-400m, and jog for as long as you like inbetweenIntroduce one hill session a week to build up your muscle strength, eg 8 x 35 secs or 4 x 90 secs. This can

Q I do my long runs and races with a water bottle that fits around my hand. Is it true that long-term use of these can affect gait and cause injury?A You are right to be cautious about the use of a water bottle that fits around the hand. There