Thompson's advice. "It's a cliché, but proper preparation prevents poor performance," she says. She recommends formulating a pre-event routine, including a written checklist of all the kit and equipment you'll need on race day and a countdown checklist

up in a pre-race test. Finally, no matter how your season has panned out, congratulate yourself on giving it a go, putting yourself out there and testing yourself. And start planning for 2010 to be even better. Dr Victor Thompson is a sports

: 10-20 seconds Run The CourseDo your pre-race warm-up on the course itself, suggests Udewitz, or jog the course a day or two before the race, if possible. Note the location of turns, hills and water stations. “The familiarity will help you feel

flexibility can help you become a more efficient runner.I resolve to Talk to the person next to me at the start of racesWhy? Whether we’re at the sharp end or bringing up the rear, we’re all in it together. And a chat before the gun goes does wonders for pre-race

," says Lewis, "using association during the more crucial sections of a race and dissociation at times where you can give yourself a break from the tough mental demands – associating for long periods simply isn't possible, as the mind wanders." Pre-race

," says Lewis, "using association during the more crucial sections of a race and dissociation at times where you can give yourself a break from the tough mental demands – associating for long periods simply isn't possible, as the mind wanders." Pre-race

, but little dampens the mood for a spot of loving more than a headache. For some women, though, a migraine is nothing compared to the passion-killing powers of pre-menstrual syndrome: depression, cramps, bloating and sore breasts just aren't sexy. If you do

, race harder and aim to come in the top four of your age group.Additionally, you pre-qualify if: you have won a World Championship medal or a European Championship gold medal in the same event and same age group the preceding year; you are the British

Setting challenging yet attainable goals is key to maintaining a long-term running career. After all, you’re more likely to stay motivated when you have something to work towards and can measure your progress at regular intervals. But picking

.The next step is to build a performance plan related to Matt's goals. Each race will have a goal, so we might use an event to focus purely on pre-race preparation. We would assess what went well, what didn't go so well and needs changing and that would