, which is the time youre likely to be racing. Psychologically its better not to have it hanging over you on the day youre planning to do it.Plan your route carefully. If youre doing a 20-mile run, try to drive the course so you can familiarise
for pre-registration details. Popular events open registration – and sell out – months before race day.Get in the moneyYou can’t let a £100 pair of running shoes gather dust. Laying out cash for a new running jacket, compression socks or that sweet GPS
riding with a high cadence on a lower gear to replicate the looser motions of the run. Once off the bike take a few seconds, even on race day, to really focus on the length of your strides. Bricking itPractise, practise and practise again. That
race finishes are due to a mix of sensible fuelling, good pacing and solid training. I take five gels on marathon day - one in my porridge at breakfast, one at the start, one after 10K, and then two more at Miles 15 and 20 (which I think give me
The wheels were coming off, and all I could do was watch them roll away. This was my third straight August running the Pikes Peak Ascent in Manitou Springs, USA, and I'd begun the day confident, ready to put hard-won lessons to work. My first year
change and warm up, the first gel of the day consumed and off to the start line. I was mildly irritated by the compere who kept insisting the conditions were perfect for racing. Not perfect in my book, I grumbled to myself; perfect would be a still, grey
– the water was choppy, and extremely cold – but come race day he did what he needed to do, completing the 2K swim, 80K bike and 20K run in 5-36.Training for the Ironman has had a positive impact on Ratbag’s running. “I did my fastest marathon, and half
5K race pace with two-minute jog recovery; 8-12 x 200m at about 45 seconds per mile faster than 5K race pace with one-minute jog recovery; or4 x 800m at 5K race pace with three-minute jog recovery.Run Twice a DayAlthough it takes more time out
race. "Consistency and knowing what works for you is key," he says.BAD HABIT: You never stretch It’s hard to squeeze in runs some days, never mind stretching. But tight muscles can contribute to shin splints, plantar fasciitis and muscle pulls, which
to external influences such as topography, weather and time of day. If you're completing a hilly race, for example, you might need to slow your pace on the hills and raise it on the flats in order to run with an even heart rate. Even if you've paced yourself
