. If you know the sort of shoes you should wear, make sure yours are in good condition. If you don’t know, get fitted out at a proper running shop, where you’ll get expert advice. Alternating two pairs during training is a good idea, and if you want a

improvements is all about the overall mixture - how you put long runs, speedwork, tempo sessions, rest and warm-up races together. The single most important session though is the long, slow steady run.Q. I was hoping for a sub-4:00 marathon but have been

split? icclesuezA. The best strategy for a steady pace through the second half is to run it right in the first half - evenly and at a pace that your training and shorter races indicate is feasible. It's not easy maintaining pace when you are tired

'll find Runner's World's finest marathon schedules. You'll also find advice on making the most of your training sessions, tips for overcoming obstacles, and success stories from Runner's World readers who hit their targets.The links below are all part

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

risk in a marathon. Avoid cotton (you already know that it hampers temperature control when wet), and smother on maximum-strength sunblock. Also drink at every opportunity, even if it means slowing down on the run and taking toilet stops during the race

? If so, how and what are the implications for those of us who finish races far behind? Is there an ideal age to run your best marathon? We posed these questions to top physiologists, statisticians, coaches and elite athletes. Their answers paint a

an hour before the race. Drinking about 500ml should be plenty if you are already well hydrated.Q. I drink plenty in the run-up to a race but struggle with needing the loo when I start. Any advice? XCRA. Stopping your fluid intake 60 minutes before

and bike to run. We asked some of triathlon's leading elites, coaches and mentors for their tips to ensure speedy transitions.1. Get in the habitStart learning how to save precious seconds in the weeks and months leading up to your race. By setting aside

time accordingly. Think about it: the swim leg accounts for roughly 10 per cent of your race, around 60 per cent of your time is spent on the bike and the remaining 30 per cent on the run. If you want to compete, rather than simply finish, you'll need