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 severe enough to affect your runnin...

Running by numbersWeight loss is a game of maths – and a very simple game at that. In order to lose weight you need to create a calorie deficit; that is, you have to expend more energy than you consume. There are two routes to this goal – cutting back the calories that you take ...

From meeting the experts to writing to-do lists, here's all you need to know ahead of the Virgin London Marathon 2011.Mile-By-Mile GuideOur interactive mile-by-mile guide is packed with details of the landmarks you'll spot en route, where to find refreshment stations and local t...

This week's problem is one that many runners will recognise: How do you cope with being a "beginner" again after injury?"I used to be a half-decent runner. I've run seven marathons with a PB of 3:36, and loads of half marathons and 10Ks. Then in January, I had a car accident and ...

Is nutrition too complicated? These 10 simple commandments are guaranteed to make you healthier, fitter and faster1. Plan your diet Devise a sensible eating plan that you can stick to, which will suit your lifestyle. Don’t set yourself unreasonable targets for food consump...

By its very nature, running is simple: put one foot in front of the other; quickly repeat; keep going. That formula is burned into our brains. For our ancestors, running meant the difference between eating or being eaten, so the skill was there from day one.We don't need gloves, ...

If you've spent the last three months with filthy trainers in the hall, half-thawed bags of frozen peas in the kitchen and training schedules pinned to the wall of the downstairs loo, the chances are you're a long-suffering supporter of a marathoner. Your final challenge: to ge...

"I have to do my weekday and some weekend runs in the evening (7-8 o'clock-ish). The nights after my runs I don't sleep very well. I've stopped using recovery drinks because I thought they were keeping me awake, but it's not made much difference. I think it's to do with endorphin...

Are fast marathoners a breed apart, or can the rest of us be as fast if we work hard enough?"Are fast runners naturally fast, or can you teach yourself to be fast, through pure dedication and training? I'm a long way off a 3:15 marathon, but with a few years of hard training woul...

Running to work may be a time-efficient and cost-effective way to commute, but how do you get your work clothes to the office – and how do you freshen up once you're there?"I'm currently looking for a new job closer to home. My aim is to reduce my commuting time, but also to run ...