While it’s important to stay hydrated during exercise, it’s impossible to create one-size-fits-all drinking guidelines. Your weight, sweat rate and effort level, and the temperature, all affect how much you should drink. But that doesn’t mean you

runners. But whether you run a 2:30 or a 4:30 marathon, you too should up your sleeping game, says Professor Jim Horne from the Sleep Research Centre at Loughborough University. "Consistent, regular, good-quality sleep is vital when training for any

and trails conducive to enjoyable running. Once you get past the difficult early stage of your return, which should really just be an easy run every couple of days, try to develop a ‘shape’ to your training. The RW half-marathon schedules will be ideal

.Perhaps no runner has thought more about heat training and racing than Alberto Salazar. Before the 1984 Olympic Marathon he got tested in a heat chamber (where sweat production is measured) and learned to chug two litres of fluid before every workout. But then he

runners. But whether you run a 2:30 or a 4:30 marathon, you too should up your sleeping game, says Professor Jim Horne from the Sleep Research Centre at Loughborough University. "Consistent, regular, good-quality sleep is vital when training for any

," explains marathon world record holder Paula Radcliffe. You simply can't run your best without a strong core: the muscles in your abdominals, lower back and glutes. They provide the stability, power and endurance that runners need for powering up hills

experience, although my son missed the whole thing as he slept for all nine miles.Since then, I’ve gone on to break my five-mile, 10K and half-marathon PBs. I can’t say why this has happened. I haven’t increased my training. In fact, I’m doing less. I run

, applied physiologist at Bath University's Human Performance Centre. "Understanding the physiological processes that occur during the different stages of a marathon gives runners a better grip of the underpinnings of strategy and training and can take

hormones. But when a heavy training schedule puts pressure on your immune system, you can ensure that you make healthy diet choices.The key to maintaining an efficient and effective immune system is to consume enough of the nutrients that play a vital role

exercise levels to answer that one," Nieman says, "but in our Los Angeles Marathon study, we did find that post-marathon infections were significantly higher among those who trained more than 60 miles a week."Nieman is no Pollyanna. He admits to concerns