-supplement which contains 100 per cent of the recommended daily intake of most vitamins and minerals. If nothing else, it’s a worthwhile insurance policy while you’re training, and the fact that you think it is doing you some good can be a psychological boost

running over 400-1000m stretches, but your long runs should be really slow. The crucial question is how long you can train hard without taking a rest. A lot of our top marathon runners cover 100 miles a week for most of the year, but the elite cannot

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

, 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

resistance (aim for 10K race effort or slightly easier), followed by 3-5 minutes easy. Repeat both parts 2-4 times, or more if you’re trying to stay in shape for longer events.Optimal leg turnover is about 180 strides (or 90 per leg) per minute, just

Q I’ve just joined my local gym and want to try a couple of the many classes available. I haven’t got a bike, but because we’re always told that cycling is great way to cross-train, ‘spinning’ appeals. What exactly is it, and is it a good work-out for running?A Spinning is the ...

osteoporosis.I’d be cautious about doing too much lifting in your marathon build- up, though. I’d recommend that you decrease the amount of strength training as the marathon build-up continues, and particularly as you reach the long runs near 20 miles

Q I do my long runs and races with a water bottle that fits around my hand. Is it true that long-term use of these can affect gait and cause injury?A You are right to be cautious about the use of a water bottle that fits around the hand. There’s no research evidence to link their...

Q I love running but two years ago my motivation started to slip and I was diagnosed with clinical depression. I am recovering well, and would like to start running again. My therapist says the same amount of activity every day will help stabilise my mood. As I shouldn’t run ever...

Q I regularly run hill reps at 85 per cent of my maximum heart rate (MHR) but when I’m halfway through the session, I feel like giving up. What should I concentrate on to get me through the repetitions? A Training in the 85 per cent MHR zone – threshold pace – is very demanding, ...