with blisters is leave them be. If they’ve broken open during the race, your main concern should be preventing infection. Twice a day, soak your feet for up to 20 minutes in water containing iodine solution. Gently dry your feet, and cover the blistered area

and wasted no time in asking him exactly how each and every one of us can make big improvements in the pool or open water. Now a Speedo coach, Furniss has coached elite swimmers at Olympic, World, European and Commonwealth level. We asked him to identify

to identify anyone in an open water swim, so we spectators spent the next 30 minutes getting coffee and praying for a speedy return. First out was The Count, pumping the air and gleaming in yellow and black. The pirates then started to come thick and fast: Big

.AIR CONDITIONINGMake sure you practise breathing on both sides. In open water, you don’t necessarily know which side the waves will be coming from. Breathe through your mouth by turning your head to the side of your incoming arm.ARM’S LENGTHAfter bringing your hand

complete an open-water swim with little protection.Swimming goggles should be top of the shopping list. Goggles not only protect your eyes (from chlorine in the pool and muck and infection in the open water), they also help you see underwater - more so in a

, the new gels are easier to open and easier to swallow than the previous version. They provide runners with 30g of carbohydrate in a concentrated form and do not need to be taken with water. These will be available at miles 14 and 21.Following the above

. 09:00 and we are there, thousands of people all wearing little Spiderman outfits and I start to feel better. We park and I open the door, that’s when it hits me, its freezing cold and I become conscious that I never did see Spiderman shivering.My mind

the cartilage removed, but two tiny incisions are made, one for the arthroscope and the other to stretch and fill the joint with sterile water, allowing accurate visualisation of the injury. Delicate snipping away of as little of the injured meniscus as possible

Training, Mono Skin Padded Socklet and the Mono Skin Super Racer Plus, to help keep your feet fresh, comfortable and smelling sweet. You’ll also get a Runner’s Multipouch complete with water bottle and holder, mobile phone pocket, key holder and reflective

eyes off the road. Open energy bars before you set off, for easy access when you're on the move, and keep snacks in the most reachable, outside part of your jersey pocket. Practise reaching into your pockets as well as grabbing your water bottle while