components and durable wheels that will stand up to high-mileage training, although you may want to upgrade to lighter wheels for race day.Once you've chosen your speedy steed, you need to fine-tune its setup to work with your body so you can  achieve

can separate you from your racing rivals. Here's when and how to surge - and leave your competition behind you. Conquer HillsSurging at the bottom of a hill can leave you fatigued before you reach the top. Save your speed for the last third of the hill

't worry about others.Competitive SlackerThe Sign: You perform better in training runs than racesThe Solution: It's possible that you feel insecure under the race-day spotlight, says Taylor. To boost your confidence, remind yourself of all your past running

More about racing shoesRACING SHOES2005 MODELSADIDASSupernova Competition ASICSGel DS Racer Gel Kanji 2004 MODELSADIDASAdistar Competition Response Competition MIZUNOWave Revolver NEW BALANCERC205 RC750PUMAComplete Aello SAUCONYComplete Aello

Congratulations to Donald Smith of Bangor, County Down, who has won our competition for a race place at this year’s Ironman Lanzarote on May 19.Thanks to our friends at Sports Tours International – and, in his words, “an understanding wife” – Donald

Gebreselassie for part of the 25km race. How far he paced Gebreselassie is irrelevant, any illegal aid invalidates a potential record performance.The only conclusion is that the 25km race violates the rule on bona fide competition and marks from this "race

We teamed up with Wiggle last week to give away some top-notch triathlon kit to help you train and race at your best this summer.Look at the list below to find out if you’ve won any of the three prizes up for grabs.We've passed all the winners

Click to enlargeWhat are you doing on April 7 next year? Fancy spending the day running across Arctic ice floes in the world's, erm, coolest marathon?The winner of our Rave Run photography competition will win a luxury package to the fifth North

Roll up, roll up! Enter your running snapshots in our new Picture of the Month competition and you could win a goody bag packed with running essentials.Just upload your finest running photographs using runnersworld.co.uk's Gallery function

AdidasAdistar Competition (racing) £80 Climacool Rotterdam (performance) £65 Response Competition (racing) £55 AsicsGel Empire (stability) £95 Gel Evolution (motion control) £90 Gel Nimbus (cushioned) £90 Gel Cumulus (cushioned) £65 Gel Flash DS