In New York City for the annual Runner's World Shoe Conference, Alison Hamlett enjoys some quality time with running legend Haile Gebrselassie ahead of his 'big apple' debut.Q. You're 37. Why has it taken you this long to run the NYCM?A. After I

to see a pedestrian.Try this Wearing a head torch will ensure drivers see you long before they reach you, as well as helping you to pick out the safest route if the ground is uneven.Variable ratesTackling the same running route day in, day out

in search of steaming bowls of porridge. It's high in muscle-fuelling carbohydrate and is a good source of iron to maintain oxygen-carrying red blood cells. Try it Porridge is perfect before a long run because it provides slow-release carbs that keep you

minute recovery between repetitionsSunday Long runKofi Agyei, aged 42If you believe the scientists, Kofi Agyei still has a few more years of improvement left in him. Agyei started running in 2001, so he is only half way though the supposed 10 years

every session should be part of any long-term approach to running – then with any luck you should still be going strong if Isla, or your own little runner, does decide to make her marathon debut.

Rotterdam Marathon, April [Getty Images] You’ll have to run a long way to find a hill in a Dutch race, which makes the Netherlands the perfect location if you’re looking to run your first or fastest race. The country boasts some of the world

to keep you focused on the long-term goal. Try the Blackpool Beach 10K on July 11 – it’s run entirely on sand and will really test your speed endurance. And when you return to the roads, there should be a new spring in your step.Improve Your Lactate

with a sneaky hill up Palani Road. These guys might ride super-light aerodynamic carbon bikes, but most of them were loaded with litres of water and nutrition, forcing people out of the saddle as they powered uphill.It wasn't long before the USA's Chris

so I count that as 26. I did two 23-milers and two 20-miles - one quite fast and quite a few slightly shorter than that. My husband made me start the long runs uphill to replicate running over the bridges in NYC. I've driven some of the course. I

but practising race pace in training will bring both mental and physical benefits. Khalid Khannouchi, a former marathon world record holder, famously does his long runs before a marathon at race pace. "Logically it makes you confident if you can run segments