with ‘twin miles’ – two miles run at an identical, reasonable pace. That’s because research shows that 10K competitors usually run the third mile at the speed used during the second mile of the race.After running twin miles and a similar or slightly faster

-to-rate list of race series and multi-stage events. 1 Race For Life Series, from MayWith over 300,000 runners, many first-timers and £17.5 million raised, Cancer Research UK Race for Life is the best thing to happen in running over the last decade.2 Cancer

," says Professor Greg Whyte of the Research Institute for Sport and Exercise Science, Liverpool John Moores University. This is particularly true of shorter races up to 5K but he warns that starting too fast might also lead to such a high rate

This year, an amazing 750,000 women will be walking, jogging or running in a women-only Race for Life 5K. They'll help to raise a whopping £46 million for Cancer Research UK across 240 events. Will you be one of them?We're here to help you every

. Not only do avocados contain heart-healthy monounsaturated fats but researchers at Ohio State University discovered that their phytochemicals can help prevent mouth cancer.2. GarlicThe pungent bulb is an enemy of cancer. But don't throw it straight

You've trained wisely and eaten well - but you just can't shake those pre-race nerves. So how can you work on mental preparation? To find out, I teamed up with researchers from Sheffield, Oxford, Manchester, Reading and Wolverhampton universities

that turns up the flavour volume in any dish that it's added to. It's also "One of the richest sources of flavonoids in the human diet," according to researchers at Cornell University in the US. Flavonoids are plant compounds that fight bacteria, viruses

Get properly warmed upWarm up thoroughly before your mile time trial and race. Jog for 10 minutes or so and then perform some strides. It's fine to do some mobilisations and dynamic stretches, but don't hold static stretches - research shows

to protect your body and rekindle your interest in training. And you can.Recent research shows that supplementing, or even replacing, part of your running programme with other forms of exercise might be just what you need to avoid boredom, minimise injuries

The 5K is a perfect distance for the beginner looking to run their first race. But, given that it's halfway between middle and long distance, it's also a notoriously difficult distance for the experienced runner to master. Whichever camp you fall