by favouring low-fat or fat-free yogurt, cottage cheese, and milk rather than higher-fat cheeses, cream cheese, and whole milk. Motivation Live in the presentHow do you stay motivated through a hard training month when that big race is still a way off? "Focus

is where the running epic began. The Athenians needed help from Sparta – the Peloponnese city near the present-day town of Argos. Before they marched to Marathon the Athenians had sent the runner Pheidippides to beg the Spartans for assistance. He was a

of these things again!’Instead, prepare yourself for the transition to marathon running with a gradual introduction of weekly or biweekly long runs. A long run, by definition, is what’s long for you in relation to your present level of training. For runners

the race started as a half-marathon - through to its present format of marathon, half and 5K, along Lake Ontario and Humber Bay. Each year entries have increased, with both races expecting a combined entry of 10,000 runners for the first time

of the route, the crossing of Tower Bridge. The crowds here are incredible and if you’re in fancy dress, a BBC sports presenter will try and grab you for an interview, so keep your head down and stay calm. For a reality check it’s worth noting that, as you pass

. The elite awards were then presented to the winners at a glittering prize-giving ceremony in London a few days before the Flora London Marathon in April, attended by 10 RW readers who had won tickets in the draw for everyone who voted.So without further ado

that the course truly benefits from its out-and-back design. Club runners are expected to turn out en masse, though those new to the distance can rest assured the route’s few contours present nothing too intimidating for half-marathon first-timers. --Newark Half

connecting the historic cities of Salisbury and Winchester, taking in water meadows, valleys, ancient woodland and wide, high downlands en route. Described by the race director as "flat between the hills" there's no denying this race presents some testing

that await in Worlebury Woods. Two off-road laps through thick forestation present runners with some tough and mucky ascents, as well as the occasional slippery downward turn. All aches and pains are sure to lessen as you catch sight of the seafront again

. Be prepared for a fair stretch of uphill running, though locals claim the course presents nothing too arduous for the 10K first-timer. Rotary Shakespeare Marathon (and Half-Marathon) (Warwickshire, April 27) Enjoy a dose of Olde England in this predominantly