to some of the best-organised racing around. Three 5K races on November 19 and December 3 and 16, will see a flurry of over 300 runners take to the quiet cycle paths of Hertfordshire and hammer around a completely flat, out and back course.Each race kicks

or spectating, but Ironman racing is not simply about physical ability. Being fit, very fit, is, of course, essential, but so is a deep understanding of the needs and limits of your body. If you’re thinking of going long and signing up for an Ironman triathlon

. To read the full article - including Gordon Ramsay's perfect pre-race dinner and Michel Roux Jnr's favourite recovery fuel - subscribe now. You'll even save 30 per cent on your annual subscription by doing so right here online. Race-morning breakfast

The 5K is a perfect distance for the beginner looking to run their first race. But, given that it’s halfway between middle and long distance, it’s also a notoriously difficult distance for the experienced runner to master. Whichever camp you fall

at Loughborough University. "So there is a conditioning aspect to it and a technical aspect to it. But it also creates those race-like conditions so you are better equipped to handle tempo changes. You don't get that from more singular forms of training

-road terrain is that you are running on an uneven surface, so you need to prepare your body for that," says Barden. "If you were to do all of your training on the road, you might initially feel OK in a cross-country race, but your body will fatigue a lot

to tackle the tricky river crossing, followed by further climbs near and around Cotswold Way and the - now open to the course - manor house.Last year the race attracted nearly 700 runners and you can expect at least that many this year.What the organisers

Where and when?Saturday, October 25, Barnet and EalingWhat is it?Run London Ragged is a series of two London 10K events supported by the Big Issue Foundation.. The Ealing race takes place in Perivale Park. The Barnet race boasts a location

big race or long run. "With impaired glycogen synthesis, runners can't get their glycogen stores as high, which means they may hit the wall sooner during longer runs or races than if they were well-rested," says Horne.Other studies have revealed

-by-step guide to the perfect race weekend.Quell the butterflies with these tried-and-tested strategies to beating race-day nerves.Smart pacing can make the difference between triumph and disaster (non-subscriber preview). Race-day bliss - eight keys to racing