days of full rest first).Hard surfaces are another culprit, so where possible, run on grass, trailsand woodland, and avoid concrete like the plague. Finally, have your shoes checked by an expert. Worn-out cushioning, or shoes which allow your feet
to Healthy Running (£17, VeloPress).Here are a few tips to help you catch your breath – and prevent an attack:See an allergist ’A specialist can help you control allergens that spark asthma attacks,’ says Dr Maharam.Adjust your calendar Avoid racing, or lower
between disciplines a little bit easier, we asked some professional triathletes for their tips on tackling every aspect of the race.Pre-race"I like to do a short run on the morning of my race. It helps to clear the mind, warm up the legs and offers a bit
at the London Marathon (2:46, 2:43, 2:46, 2:43 [his quickest in last 20 years] and 2:47). Over the years, he estimates he's run about 2,000 races.Read the whole forum debateQ. Most marathon schedules are based on past performances but my opinion is that you
socks on at least one long run before a competitive race to allow you to get used to the feel of them.Seek advice from a specialist running store about the best ones to buy. Ensure your socks are supportive without being too tight. Good luck and enjoy
. If you know the sort of shoes you should wear, make sure yours are in good condition. If you dont know, get fitted out at a proper running shop, where youll get expert advice. Alternating two pairs during training is a good idea, and if you want a
Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly
long before the event should you take on your longest run? Dan EllingworthA. 1. I prefer going up a few miles each week with the occasional easy week in between, for example (in miles), 15, 17, 19, race/15, 21.2. It depends on your speed and your
endurance rather than speed training – so swap time on the track for long runs and hikes on similar terrain to your race.You'll be running longer, so your body will need more time to recover. Without enough rest days, those crucial long runs will tire you
felt incredibly thirsty for the whole bike ride and the last lap of the run was a blur. Now I start hydrating three days before a race."
