of the most important elements of my routine, because it is crucial for recovery, when the body adapts to the stimulus of training and repairs itself." Eight or more hours' sleep a night and two-hour afternoon naps aren't realistic for most recreational

of the most important elements of my routine, because it is crucial for recovery, when the body adapts to the stimulus of training and repairs itself." Eight or more hours' sleep a night and two-hour afternoon naps aren't realistic for most recreational

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

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

runs, which got as long as 18 miles. "I knew they were going to get me ready for the big show and tell me where my fitness was at," says Hall. "And they were definitely something I got nervous for, which was great practice, because you're going to have

runs, which got as long as 18 miles. "I knew they were going to get me ready for the big show and tell me where my fitness was at," says Hall. "And they were definitely something I got nervous for, which was great practice, because you're going to have