expert on our sport – has made the most unlubricated and unplastered of schoolboy errors. By mile 11, overheated and bloodied, I have a full and eye-wateringly painful appreciation of what it feels like to want to quit. I am Paula Radcliffe thinking

of the 2007 New York Marathon, eventual winner Paula Radcliffe thought about her baby daughter waiting at the finish. She said at the time,"It was tough – my legs felt very tired. I just kept repeating to myself 'I love you Isla' to keep my rhythm going

runners - from Mo Farah to Paula Radcliffe - and the benefits for track and road runners are manifold. Farah, who bagged gold in the European Cross-Country Championships in 2006 and silver in 2009, recently became the first athlete in 20 years to win

're set up for success. Attend to even the smallest details and take your time. Your patience will pay off in the race because you'll know you've done all you can to prepare. Toby Radcliffe is a professional long-course triathlete and an ambassador for new

successor, Usain Bolt, is not, but that is because he's 200ft tall and runs on wheels. How elite athletes' BMIs comparePaula RadcliffeHeight 5'7" Weight (kg) 54BMI 18.0 (Underweight) Haile GebrselassieHeight 5'4" Weight (kg) 56BMI 20.5 (Normal Weight

?A) People like Paula Radcliffe when I was younger and Kelly Holmes - they have both had massive injury. In the build up to the Games when things weren’t going well, it would have been so much easier to stop and not do it, but I had so many people supporting

. Build up to itIf you want to run a successful marathon, don’t rush into it. Start with shorter events, gain experience and build endurance, then tackle a marathon when you get fitter and stronger. Paula Radcliffe and Haile Gebrselassie had been running

’t get any fuel while you’re sleeping. So carbo-load at breakfast. And add a little protein.Get cosy with frozen vegetablesThis isn't a nutrition tip. It's an injury-prevention tip. If Paula Radcliffe can take ice baths after a hard race, you can cope

," explains marathon world record holder Paula Radcliffe. You simply can't run your best without a strong core: the muscles in your abdominals, lower back and glutes. They provide the stability, power and endurance that runners need for powering up hills

, and get you in better   physical shape while you're out there exploring."I'm the wrong shape"Start slowlyYou don't have to be as svelte as Paula Radcliffe to enjoy and excel - far from it, which is good news for most of us. But if you're not as rakish