to drinks station etiquette, you'll be well-versed in the race-day details that add up to marathon success.Wymondham 20 (Norfolk, March 7)As you’d expect of a race in Norfolk, the Wymondham 20 is pancake flat. But even though that obvious attraction draws

You put a lot of effort into your training, nutrition and race-day goals - don't sabotage it by neglecting your toenails. "Most toenail problems are easily avoided," says podiatrist Trevor Prior (premierpodiatry.com). "It's better to spend a little

way you can," says sports psychologist Victor Thompson (sportspsychologist.co.uk). The good news is that even when you've been put out of the running, there are ways to keep training and remain part of the race-day action.Get back to classAfter having

, this figure-of-eight route sticks to flat, well-paved and traffic-free roads. The only real challenge is likely to be for tired runners bouncing over the cobble stones at the finish in front of Lincoln Castle. Race-day events include a separate wheelchair 10K

're on pace. As a result, your effort level may feel quite manageable. But if you're out for an easy run and your training partner goads you into finishing at race-day pace, then you're likely to feel exhausted. That's because "your expectations

into finishing at race-day pace, then you're likely to feel exhausted. That's because "your expectations and physiological feedback are completely mismatched", says Tucker.Pace PlanMake sure you set realistic expectations about how you'll feel during your race

. But these multitasking workouts also stress your body, so follow up with a day of easy running, cross-training or a rest day. Here's how to get it together.Run + StrengthBeat fatigue"Sandwiching a lower-body strength workout between two easy runs simulates race-day

of hundred metres and tell yourself that it will soon pass." You're going wrong when: You bonk (run out of energy) on the run because you wait until you're desperate before taking on extra fuel. Make a race-day nutrition schedule and try to stick to it

outdoors in the sun (without sunglasses) to help you reset your biological clock more quickly. Early morning walks are best for this. Do not overdo any exercise because at this stage you should be following a tapering programme as race-day approaches

't worry about others.Competitive SlackerThe Sign: You perform better in training runs than racesThe Solution: It's possible that you feel insecure under the race-day spotlight, says Taylor. To boost your confidence, remind yourself of all your past running