-loading on paella in La Marcelina (lamarcelina.com), one of the many restaurants lining the Playa las Arenas, was the perfect pre-race preparation.It would have been easy to lapse into holiday mode, but I managed to ignore the lure of the city's Saturday night party

-before’ selection. Just ban the word ‘stuff’ from your pre-race vocabulary. The evening before a race, you want to top off your glycogen tanks, not pig out. Since you probably do little or no running the day before your race, you only need a light meal. Besides

‘scared’, and not keeping track of your intake. Next time, drink only fluid-replacement drinks (about 600-750ml per hour) and not water. And practise drinking these amounts in your pre-race training runs. —Joe Beer, sports scientist and level-two triathlon

content of root vegetables can vary significantly, an appropriate strategy to increase nitrate availability is to consume two nitrate gels five days prior to the event.Race-day morning: the pre-race mealHaving successfully carb- and nitrate

paths and promenades, including the Golden Mile, before reaching the famous Pleasure Beach. Expect a 2000-strong field and impressive crowds, while the pre-race jamboree is a must-see.Anthony Powell: "Well organised, makes for an enjoyable weekend. A

. Palpitations and mild tremors are also not uncommon, but as blood-sugar levels return to normal the feeling usually passes. Prevention is usually found in adequate pre-exercise nutrition and hydration, and the use of energy drinks while running instead of water

, there are four main types of treatment:Pre-event massagePost-event massageMaintenance massageInjury treatmentPre-event The aim of a pre-event massage is to get the body and tissues ready for the race ahead. It will help you run the race in more focused way

Standfirst: 4 surefire stride-improvers for mile racingAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /mile panelKeywords:uan59--There’s more to running than running, as any tuned-in coach will tell you. That’s especially the case over

for: The five-hour cut-off pointAny extras?A free pre- and post-race massage available.To enter the Marathon:Click here: To enter the Half-Marathon:Click here:

with a memorable course 2002 date: March 174 Bath Safeway 1/2M (8) 1:04:57/1:13:01One of the fastest and best pre-London halfs 2002 date: March 175 Mother’s Pride Great Scottish Run 1/2M (2)1:03:23/1:09:15Scotland’s top race over a quick Glasgow course