Congratulations: you've run your marathon! Now, unless you wish to spend the next few weeks plagued with soreness, sniffles and a soul-sapping sense of apathy, read on.What you do in the days following a marathon is just as important as what you did

appropriate training for the distance. Doing a 22-minute 5K today doesn't mean you can do a sub-4 marathon tomorrow. Obvious, really.It assumes you don't have a natural significant bias towards either speed or endurance. Some people, no matter how much

in marathon training?• I missed 2:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5

No wonder the marathon is our ultimate yardstick – from cramps, to dizziness, to dehydration, those gruelling 26 miles 385 yards (count them) reach parts other distances can't reach. And it can pay to know exactly what parts, says Clare Lane

:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5K and a half in the same week

and sweet - great for summer5K - for first-timers and fast-timers alike10K - the UK's favourite distance10-mile - the classic mix of speed and enduranceHalf-Marathon - premium and normal schedules hereMarathon - our enormous marathon menu--Mile Races

running:Simplify Your Training With These Three Key SessionsThe only three quality sessions you'll ever need, whether you're training for 5K, 10 miles or a marathon.Pace Key Learn how to decode your training schedule. Complete Guide to Heart Rate Training

be last?First race nervesHeadaches - tips to avoid them…Marathon - is it a good idea so soon?Race pace - what to aim for in a 5K?Race pace - what to aim for in a half-marathon? I've done 10 milesRun-walking analysis by professor Tim NoakesUndulating course

try for a quicker time or you can try and increase your distance. Personally I would go for the distance. You could think about entering a 10K race and then working towards a half marathon but again it depends on where you want to go with this running

. But while that certainly seems the case for 800m and 1500m races, does it apply to longer events too?For a marathon, the experience might help you in a later race, but the toll on the body means it would not be advisable to have raced the distance in your