Q I’m 48 years old, and thanks to the training I’ve been doing for my first marathon I’ve gone down a dress size and feel great. I’m currently running 11-minute miles, and have just run my first marathon, but I really want to know what sort

One Canada Square.Mile 20 Former world-marathon record holder Steve Jones once said of the marathon: "I just run as hard as I can for 20 miles, and then race." However, many of us will simply be happy to live through the last six miles. If you do

Many runners assume that because they run, they don’t need to do leg-strengthening exercises. This isn’t necessarily true. A specific weight programme targeting your legs could reap a huge race dividend, particularly over longer distances. If you run a marathon

-strengthening exercises. This isn’t necessarily true. A specific weight programme targeting your legs could reap a huge race dividend, particularly over longer distances. If you run a marathon in 3:30, for example, at a rate of 180 steps a minute, during the entire race

Q Less than a month ago, after just a year of running, I finished my first marathon. I felt fine within a few days, and thought I’d have no problems getting back into training. But after a couple of weeks of complete rest, I went to the gym

The Two Days Before The Marathon...You can’t sleep You should expect nerves to disrupt your sleep on the night before the marathon, so aim for a long night’s sleep two nights before it instead. On the night before the race, eat early, and relax

are co-ordinating a team of supporters who'll be on hand with drinks, sweets and cheers for marathoners. Are you planning to watch the race and able to lend a hand? Find out more. ASICS Target 26.2Now race day is nearly here, make sure you catch up

The Week Before The Marathon...You have aches and pains Time for some honesty here. Are your muscles just feeling tight – in which case, get a proper massage – or do you have an unresolved injury? If it’s the latter, particularly if it has been

, consult our race calendar and consider running one before your schedules start.Getty ImagesRule 3: Gradually build your specific enduranceThis is the ability to run longer and longer distances at marathon pace. It is a critical part of any successful

marathoner. Your final challenge: to get them to the start, cheer them on the way round, and be there with a smile and a gentle hug at the finish. Here's how to do it: Before the raceDuring the 24 hours before the marathon, some runners are excited, all