- whether that's before training, during long races or in recovery - is crucial to racing success.The night before your run: prepareWhat to eat... pasta, rice, soup, wholegrain bread, vegetables...and why: The week before a race is a time to reduce your

in marathon training?• I missed 2:45 in spring. how can I hit it in autumn?• Female, high-mileage: advice on getting from 3:26 to sub-3:15 marathonNUTRITION• What do elites drink in a marathon?• Nutrition: carbo-depletion/carbo-loadingMISC• Should I race a 5

on – especially recovery nutrition, making sure I have enough protein and carbohydrate. I eat barrow-loads of oranges, get loads of sleep and obsess about hand washing and using alcohol hand-rubs! So, far it's working... Forcing yourself to cut back on training

needs. Here’s how to deal with the most common post-marathon ailments, how to combat the blues and, of course, top advice on when and how to resume running. Health and NutritionMuscle SorenessDelayed onset muscle soreness (DOMS) can begin eight or more

.To help make all this happen, here's our first-ever beginners' racing guide. Here, you'll find everything that you need to know – from tips on nutrition and warm-ups, to race-day strategies and recovery techniques. Race DayRace day can be intimidating

use of turbo, cross-training and swimming pool sessions. Unfortunately, this setback has prevented us developing her nutritional strategies further as she has been running less. Hydration has still been key though, as has recovery from the other

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

-miler with one of these high-intensity workouts one to three times a week.IntervalsWhat: Alternating sprints of a certain distance (such as 400m) with recovery laps; often done at a measured track.Why: Sprinting at high speeds makes your body work harder

fitness and endurance. But to kickstart a sluggish metabolism, you need intensity. Karp suggests interval training (condensed runs that combine intense efforts with recovery) because studies have found these workouts burn more calories during and after

mostly won! Emma says: Nutrition is something Vicky values as important to her running and as such, she already has sensible hydration and fuelling practices. She has begun to use products to help fuel her longer weekend runs.Recovery is an area she