in the 30-60 minutes before training to ensure that you’re properly hydrated before you start. Once you’re running, sip 150-200ml every 15 minutes. If you’re still thirsty afterwards, or failed to drink during the session, another 400-800ml may be required.—Joe

‘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

foods to ensure adequate mineral intake. Also do not completely eliminate salty foods from your diet. These will help to ensure you have adequate electrolytes to balance fluid losses each day.—Joe Beer, sports scientist and level two triathlon coach

Q After a run, I get an intense hangover-type headache that can continue for two to three days, even though I take the usual pills. I don’t drink alcohol or coffee, I drink isotonic drinks when I’m training and racing, and water the rest of the time, but could the headaches stil...

resistance training to complement your running. Fat is slow on and slow off – you can’t run hard to lose it faster. You just end up overloading muscles, joints and your brain. –Joe Beer, sports scientist and triathlon coach

for the majority of your running training.—Joe Beer, sports scientist and level-two triathlon coach

to prepare for, and recover from, those climbs.—Joe Beer, triathlon coach and exercise physiologist