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
. The party doesn't stop when you reach the finish line - visit runnersworld.co.uk for expert recovery tips plus readers' VLM stories and photos. We'd love to hear about your race - tell your 2012 Virgin London Marathon story at www.runnersworld.co.uk/vlmstories.
the maximum value from your treadmill sessions by running them at race pace or faster. Because of the lack of air resistance, you can run faster on a treadmill than on the road, once you get used to it.I suggest that one of your sessions is at threshold pace
1. SpeedThe Session: 4 x 40m sprints (with 3 mins recovery), then 4 x 300m sprints (with 6 mins recovery)Tony Minichiello says: "Speed training in heptathlon is crucial as there's an element of it in every event - just as there is in every race
race. "Consistency and knowing what works for you is key," he says.BAD HABIT: You never stretch It’s hard to squeeze in runs some days, never mind stretching. But tight muscles can contribute to shin splints, plantar fasciitis and muscle pulls, which
:30 Strengths: Motivation, endurance and a positive attitude Weaknesses: I suffer from nerves and that affects my race performance. I also don't know when to rest rather than run, and need to work on speed endurance
involved as our senior ones," he explains. "They are happy to be a part of the club in all areas – marshalling at races with their parents, helping out with fundraisers – things like that. There's a real one-for-all spirit," he says. The club's new running
, the route winds past Moorish Spain's most beautiful sights. A record 7,345 runners lined up last year, because Palma isn't just about race times – it's about getting everyone involved. Whether you opt for the marathon, half-marathon or 10K, there's a race
, all that matters is your time.If you want the real racing experience, the British Milers Club organise regular mile races, and you can find more information about mile training and racing on the BMC website.Advice from the Runner's World archive
that 12,500 of you have been running for over 10 years and that there’s a good chance that 42,500 of you will be lining up for a race this month.If you're a member and you haven't filled in your My Profile page, do it now! It makes you eligible for our
