..."I went for a 10-mile run yesterday in very cold temperatures, wearing my usual leggings and light jacket. I realised as I ran that my leg muscles were actually numb. I thought leg movement whilst running would warm them up, but I had no feeling in them

put it down to bad luck and poor company. But either way, while training for a race I'm almost always scuppered with a cold at some point. In fact, in the last three marathons I've run, I've picked up something in the weeks leading to the race.Two tips

Q I assumed I could drink less when running in the autumn, but my urine is dark yellow, which I know means I’m dehydrated. Are there any guidelines for staying hydrated in cooler weather? A Exercising in cold conditions can blunt your thirst

Snowdonia Marathon: a 900ft climb over four miles"You can run London, Paris, New York every year - but to feel you have really 'run' a marathon, try Snowdonia. When you finish, you know you have run a proper 26.2 mile race. Best in the World

cold in half.My recommendation: Take 5 to 20 grams after endurance exercise such as a 4-hour bike ride or 2-hour run. This supplement is no substitute for rest and a proper recovery diet, however.

that, unless you're running 80 miles a week or churning out sub-2:45 marathons, recovery doesn't really matter. The evidence certainly suggests otherwise. Sidestepping good recovery practice can leave you more susceptible to aches, pains, colds

Gore Women's Air 2.0 AS Lady Vest (£100)Kerry says: One hundred English pounds may seem like a lot of money for a sleeveless jacket but for top-of-the-range clobber, Gore are a brand that deliver value for money. Suitable for cold summer days (and

GETTY IMAGESKeeping warm and running strong through the winter is a case of doing – and wearing – the right thing at the right time. And it's not just the cold you'll need to contend with – winter running also means facing wind, rain and darker

"There is nothing like pink toilet paper or a floating plaster to come at you from the deep to make you swim faster!" says Duncan Hough, vice chair of the Birmingham Running and Triathlon Club (www.bratclub.co.uk). But your first open-water swim

that, unless you're running 80 miles a week or churning out sub-2:45 marathons, recovery doesn't really matter. The evidence certainly suggests otherwise. Sidestepping good recovery practice can leave you more susceptible to aches, pains, colds