workouts, while still building your aerobic fitness and muscle-strength.Slow – conversational pace (60-65% WHR). This is the speed at which you should do your long runs - it might feel awkward at first, but it’s better to hold back initially and last

, overhauled his diet and overcame a knee injury to get in shape for London, wouldn’t be drawn on his future plans straight away. “I’d like to run abroad maybe, but we’ll see.” Before the off, Braidwood said she’d be happy as long as she didn’t come last. She

Ultimate Direction Speedemon 2300 – £89.99A pack for the runner with a long commute who needs to take lots of gear to work. The Speedemon has a 35-litre capacity – so you could conceivably pack a shock-proof laptop – and also comes with a three

of running socks and a Runner’s Multipouch with bottle (each set worth £45).All HILLY socks are made in the UK and carry a 100 per cent satisfaction guarantee.COMPETITION RULES* This competition is only open to subscribers to the UK edition of Runner's World

says.Don't imagine that fancy-dress runners aren't competitive. If you've seen a tree, wristwatch or running shoe weaving along the Mall, the chances are that the award-winning runner Lloyd Moreton was inside it. He won a prize for dressing up as a

Belfast last year in 3:11, but did not really do the full training. This year I followed the sub 3hr schedule and felt really confident that I could break 3hrs. I ran 2:51, so can I say a big thank you to Runner’s World for getting me there. One

and a fun run taking place in the afternoon. All three events start and finish on Market Street and tour through the heart of the city. For the 10K and 5K, runners will take in Glovers Court, with slight climbs through Avenham and Miller Parks. Then it

GETTY IMAGESMost runners know about injuries. They're almost part of the game. Run long enough or hard enough, and you'll probably come down with an ache that will temporarily sideline you.Fortunately, most running injuries are short-term. After a

will slowly improve. See full threadEmer - I know a (very good) runner who told me he gave up by running very fast up long steep hills, and then smoking at the top. Eventually he came to associate fags with choking and throwing up... See full thread

SPONSORED BY:In April, Runner's World will recognise seven outstanding people who have made us especially proud. We honour them - the Runner's World Heroes of Running 2008 - not only for the heroics they've demonstrated, but also the future heroes