TRAINING: RACINGHow can I avoid stitches in shorter races? Why do I struggle in the last mile of a race? Should racing related deaths be a concern? I run 10Ks. How long should training runs be? Why do I always get sick at 18 miles? Why do I

Q I started running two years ago and have increased my half-marathon pace from 9:30 miling to 7:30 miling. I have noticed recently that I’m using a longer, slower stride for both speedwork and general training, and my times have remained the same

’re overweight or out of shape? You need to build up your conditioning and fitness slowly, just as you would if you were running in shoes.How long will it take me to change my form? A. “It takes around 10-12 weeks to change flexibility, and around six to eight

perhaps a one to two per cent increase in endurance performance, which may make a small difference in race results. Not all athletes benefit equally; some respond to altitude training, while some don’t.With altitude training at around 2,000-2,400 metres

, height and weight. A 64kg man, for instance, has a BMR of about 1550 calories, while a 64kg woman’s BMR is around 1400 calories.As you lose weight, your BMR drops. This effectively means that you have to exercise harder and longer to burn the same number

have gone smoothly, the move up to 50K should be completely possible. The two big differences from a marathon will be: (1) you’ll be running for an extra hour or two; and (2) your race pace is likely to be significantly slower.If you’ve trained

Q I’m training for the Flora London Marathon and as well as following the RW schedules, I’m cross-training with weights. For legs, does lifting count as a heavy day, an easy day, or something completely different? I keep the weight relatively low

Q I often read how elite athletes train twice a day, and it’s got me wondering whether double sessions can benefit us mere mortals. Is it a good idea?A Provided that you are not already doing additional cross-training, running twice a day can

Q I’m 22 years old, with PBs from 16:49 for 5K to 1:16 for the half-marathon. My running is going well, but I’d love to try my local triathlon in August. I already swim and circuit train – my only fear is that replacing some of my training

excellent cross-training for running, but to run a half-marathon well you also have to get used to spending a long time on your feet. I suggest that you use the days when you run to get in as many miles as possible – maybe a 15-16 mile run on the Sunday, a