maintain a high level of training throughout the winter months - without saying goodbye to speedwork, tempo runs, or long runs. You just need to be a little more flexible and creative with your running regime, keep safe and dress well.Season's fleetings

These guides are for people in an enormous hurry. There's some very useful further reading at the bottom of the page...Congratulations – you're going to run a great marathon! So now what?Marathon training through the winter can be a cold and lonely

is curry/pizza/beer/more beer night. You might think that indulging on the Friday before a Sunday race will give you adequate time to flush out the toxins. Sure, some people can neck eight pints and a plate of vindaloo and still run on Sunday. Few of them

Select and organise the running kit you need the night before a morning run. And keep a complete bag of running gear (and a dry shirt and towel) in the boot of your car or under your desk. You never know when you'll he able to use them.Run on different surfacesSee how

BAD HABIT: You’re a night owl Runners who short-change sleep compromise recovery, immunity and mental sharpness, which can turn an easy workout into a gruelling one. "Sleep enhances the restoration of cells damaged by exercise," says Professor Jim

for runners in the same way they do cyclists, so you need to be extra vigilant and make yourself seen," As well as reflective strips, click on some LEDs. Try Brooks' magnetic NightLife (£4.99, brooksrunning.co.uk). Pack it in Running to and from

GETTY IMAGESKeeping warm and running strong through the winter is a case of doing – and wearing – the right thing at the right time. And it's not just the cold you'll need to contend with – winter running also means facing wind, rain and darker

warm! Wrap up and then peel the layers away when running. -20 with wind chill is my record... – Tri TaffiaMy wife, a complete novice, went out jogging with me at 7pm last night. If she can - you can. Mind you she is as hard as nails... - StumpI have

those long, hard training months and cross the line exhausted but satisfied.The day beforeMany runners find a short run can be useful to loosen muscles and calm nerves the day before a marathon. For most, a gentle three to four miles, including a few

Photo by: Bakke-Svensson/Ironman An Ironman triathlon is an emotional experience. The physical and mental challenge presented by the event (2.4-mile swim, 112-mile bike and 26.2-mile run) slowly removes the layers