you eat a larger breakfast and lunch, run with a well-fuelled body and then eat less – and sleep better – at night.”Start Your Runs One Minute Per Mile SlowerTake a cue from the Kenyans and start every training run super-slow. “Let the run ‘come to you

started running in the first place. We are never going to be Olympic class, so try to enjoy it. (Dale the Snail)Joining a club means I'm out with other runners on non-club nights, and my social circle has expanded rapidly! (Kirrie Plodder)Take a couple

It is said that 30 to 40 per cent of body heat is lost through the head, and in the warm summer months, that is a welcome fact when you are out on the run. However, come the winter, ice-bound ears and a frozen bonce are a danger. So here are three

1. Sleep well"In reality, trying to sleep well the night before a race never works," says triathlon coach Rick Kiddle (www.rickkiddle.com). "The best sleep will be the night before the night before. Many athletes can survive with little sleep

that mornings suit them for a variety of reasons. Runner Katrina Painter has two young children, who often wear her down during the day. That’s why she prefers to run in the morning, when she’s fresh from a good night’s sleep.5. Make every step count

spare time to run and I think it made me much more level headed. Just play it by ear if you've had a bad night with the baby, and pace yourself. – Lisa MooreTake it steadilyI horrified my midwife by running to and from my ante-natal clinics (3 miles) up

restaurants and on TV. A few nights a week he runs the 10 miles home from his London restaurant – complete with a weighted backpack. His approach appears to work: in the 10 years he’s been running, he has run the Flora London Marathon eight times (3:30:16 PB

, Philippines as part of a relay team (I did the run). In 2010, at the 2ndPhilippine 70.3 (where I did relay again), my running coach, triathlete Ani de Leon Brown introduced me to Phuket IM 70.3 race director Roman Floesser.An uphill challengeRoman invited me

the night. If you run in this state, your body will call on a higher percentage of fat calories than usual.Join a running club: You’ll run more when you’ve made a club commitment and found some training partners. This will help you melt off the pounds

 and the whole event is so well organised from start to finish. I'll definitely run another marathon again as long as I am able and lucky enough to be accepted for my own place.I had my own place this year and decided to run and raise money for three charities