screwed on to make sure you've got the best chance of race-day success.The Night BeforeOne of the keys to racing success is having clearly defined goals to aim for. Before you even pin your number onto your top, figure out what you want to get out

the opposition, you'll gain a psychological advantage," says Gratton. Smythe agrees, but issues a warning: "There is no harm starting quickly for a short period, say the first 800m in a 5K or first mile in a marathon," he says, "but you should settle into your

good, tried-and-trusted breakfast... Here’s what to do next to ensure race-day bliss...1. Arrive earlyRacing is meant to be enjoyable. Tough, perhaps, but enjoyable. So don’t stress yourself by arriving late on the big day. Aim to turn up an hour before

the opposition, you'll gain a psychological advantage," says Gratton. Smythe agrees, but issues a warning: "There is no harm starting quickly for a short period, say the first 800m in a 5K or first mile in a marathon," he says, "but you should settle into your

Q I started running last summer by running and walking a mile every three nights, and built this up to around 15 miles a week. I’ve now done three 10Ks, all in around 53 minutes, but in the last one I had trouble with some of the hills and had to walk. I’ve since had trouble mot...

Q I’ve been running for just over a year and have recently started entering races. The thing is that as soon as I stand on the start line, I’m always overcome with nerves. I feel queasy and my legs shake, and I’m sure this is affecting my race performances. Is there anything I c...

Butterflies in your stomach, waves of nausea and a dry, prickly mouth – sound depressingly familiar? Well, for this week’s questioner, enough is enough - she wants to know how she can nip her race-day anxieties in the bud and get on with enjoying

No matter how much preparation you’ve done beforehand, sometimes on race-day things just don’t go to plan. But for this week’s questioner, a disappointing performance has left her void of all motivation to continue – can you help her regain her

Q I’m 45, and can no longer train at the levels I used to. Recently I’ve tried the run/walk method. However, I can’t get past the ‘guilt’ I feel when I’m walking in a marathon. Any suggestions?A I understand the psychological barrier

You're a busy person. You have enough to think about. So you can forget these 10 worries once and for all."I don't have time to squeeze in a run today." As little as 10 minutes a day of continuous running can boost both your fitness and your mood. "I might have to pee during the ...