yourself before and after a session. (One kilogram of weight loss is equivalent to one litre of fluid.) Once you know your sweat loss you can prepare your fluid-replacement strategy for training and races.Pre-planningFor an event such as Ironman Nice ensure

I've ticked most of the 'must-do' boxes in my 20 years of running, from 5Ks to marathons, a multi-day event and even a night run. But I've never raced a mile, attempted cross-country or donned fancy dress. Nor have I run a European city marathon

.I’m always telling runners to lighten up and remember what attracted them to the sport in the first place. Learn to experiment with races and have fun: you don’t have to make every competition the ultimate challenge; just feel good about yourself.Beyond race

or warmup suit will do the job. Or you may want to wear bike tights, which warm your muscles without adding bulk to your legs, so you can even wear them when warming up on your bike.Race number (preattached to your race outfit): Pin your race number onto

popping 55,000 runners, the date has moved from summer to autumn and it’s the biggest half-marathon in the world. One aspect that hasn’t changed though is local runner Alistair Dickson’s commitment to competing in the race. He’s raced every single GNR

I've ticked most of the 'must-do' boxes in my 20 years of running, from 5Ks to marathons, a multi-day event and even a night run. But I've never raced a mile, attempted cross-country or donned fancy dress. Nor have I run a European city marathon

of some of the country's finest athletes and a sports scientist, we've come up with a list of the most common training and race-day misdemeanours and the tips you need to tackle or avoid them. These people have experienced them all, so now you don't have

Cutting back on volume and intensity for a race seven days away may seem obvious, but many runners still get it wrong. So, for the perfect taper, just do this:Sat/Sun 75 per cent of your long run (if it’s usually 10 miles, run 7)Mon 20-30 minutes

Standfirst: 4 surefire stride-improvers for mile racingAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /mile panelKeywords:uan59--There’s more to running than running, as any tuned-in coach will tell you. That’s especially the case over

One piece of racing advice I dispense regularly, and one which is regularly ignored by many of the runners I coach, is to race at an even pace. But there are certain occasions in a race when a well-timed burst of speed is an even better strategy