the night before, owing to nerves, and they still race really well. The best sleep comes when you're more relaxed."2. Fuel yourselfYou need to eat well to have energy, so the night before the race eat pasta with red pepper and tomato sauce, followed by low

-wheat pasta before your next big race.Skimmed milk You'll only perform at your peak if you're able to train regularly, and that's where skimmed milk comes in. It's an easy way to include plenty of calcium in your diet – one of the most important nutrients

in this season. Preparation like that helps my nerves when it comes to racing."Other triathletes take a laid-back approach for shorter races but leave nothing to chance for their big races. Gareth Hodgson from Surrey tailors his level of research to the event

or 2 parts water) in the two hours before the race, then another 125-250 ml shortly before the start.DO drink away nerves. If you can't eat because of pre-race nerves, try a liquid meal (such as a meal replacement shake, milkshake, smoothie or yoghurt

to dazzle once again. In July she became the first athlete to qualify for the home Olympics following her 10km open-water victory at the Fina World Championships in Shanghai.So who better to ask about open-water racing, motivation and confidence? We caught

there is no loo roll to help out with the pre-race nerves! – PachaIf it's raining take a bum-bag. Fill it with the usual goodies, sweets, chocolate, pills etc but also some of those mini-ankle socks. Should you have to stop at 16 miles with blisters, you'll have

be last?First race nervesHeadaches - tips to avoid them…Marathon - is it a good idea so soon?Race pace - what to aim for in a 5K?Race pace - what to aim for in a half-marathon? I've done 10 milesRun-walking analysis by professor Tim NoakesUndulating course

to the same routine it calms the nerves.Q) Tell us a bit about the role of nutrition in your training.A) I use Science in Sport for my nutrition. I think before the race it’s really important to keep hydrated. I’ve had a few races where I‘ve really suffered

major role to play in ensuring you get a good night’s kip.   Tossing and TurningPre-race nerves can catch out even experienced runners, but if you find thoughts of a longed-for PB are keeping you awake, Meadows recommends the ‘mindfulness’ technique

Kerry McCarthy is senior writer for Runner's World magazine. He has run 10 marathons, raced Usain Bolt and trained with Paula Radcliffe - but he hasn't been able to touch his toes since he was a child.Hello and welcome to our new Yoga for Runners