Q I’ve been running for just over a year and have recently started entering races. The thing is that as soon as I stand on the start line, I’m always overcome with nerves. I feel queasy and my legs shake, and I’m sure this is affecting my race

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

. Marathon pace for a 3:45 marathon is an 8:35-minute mile so yes, 8:30 is too fast. Aim to run your long runs slower than your marathon race pace and then add in some sections at race pace ( for example, three x 15 minute bursts or a 60-minute stretch) when

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

riding with a high cadence on a lower gear to replicate the looser motions of the run. Once off the bike take a few seconds, even on race day, to really focus on the length of your strides. Bricking itPractise, practise and practise again. That

the night before, owing to nerves, and they still race really well. The best sleep comes when you're more relaxed."2. Fuel yourselfYou need to eat well to have energy, so the night before the race eat pasta with red pepper and tomato sauce, followed by low

there was no changing tent. There was nothing for it but a quick flash." Dave Bottoms, triathlete "I was part of the way through the swim leg of a half-Ironman event when I realised that I had to pee. Immediately. Maybe it was the pre-race coffee, maybe it was nerves

through, or catch the latest Will Ferrell comedy. Basically, find something to do that won't stretch you physically or mentally.18:00 - Eat up Now you need a tried-and-tested pre-run supper. "The best pre-race meal should contain plenty of carbohydrate

Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly