‘How should I pace my race’ for some race-day tips.Problem:What time should I aim for?Solution:If you’re a complete beginner, start with conservative goals. To give yourself a ballpark 10K target, see how far you can run at a lively but sustainable pace

bits of the day was turning my phone on after the race and reading all of the messages from family, friends and sponsors which ranged from "good luck" to "finished yet?"I must have spent the best part of two hours at the station on the way hone replying

for the run, recommends Saker. "Psychologically, it's better to be consistent than to burn out," he explains. "If you can make a habit of finishing hard, it'll stand you in good stead in a race. Likewise, starting in a controlled way will also provide

… Tonythetiger A. It can be good to race a few five-milers or 10Ks during your marathon build-up, to either get a faster workout or make training interesting. I would run the last one (two or three weeks before the big day) hard to sharpen you up. The others

can alleviate symptoms of the dreaded delayed onset muscle soreness (DOMS). "You may find massage best a couple of days after a hard workout or race to allow initial soreness and stiffness to subside," says Pavey. By that point you should just about

decided to put them to the test. This final training day was a chance for Lee, Emma, Craig, Rosie and Colin to show off their pacing skills and hone their speed: they ran a mile out-and-back at race pace – without the comfort blanket of a GPS watch

I'd experience if someone told me they were decorating 50 bedrooms in 50 days."Too Much Water: "Apparently some crazy Germans do 12 in 12 days for the 12 days of Christmas."Plodding Hippo: "I get bored if long running alone, but in a race I'm in too

, but the flipside of the 104 degrees farenheit (40 degrees celsius) heat is that Bikram can be undeniably challenging. In running terms, a Bikram class requires preparation akin to that of a race: fail to prepare and prepare to fail and all that. So good old Mr

was not ‘Would he win?’, but ‘How fast could he go?’But, in Korea last summer, something strange happened. In the 100m World Championship final in Daegu, Bolt didn’t win. In the biggest race outside of the Olympics, he false-started for the first time in his

he'd picked up. The sick feeling was accompanied by dread.He realised he might not be able to race, but kept hydrated in the hope of a fast recovery. He racked his bike on the Friday and, although he still felt unwell on the morning of race day