three miles longer than the race distance.Come race morning, I was nervous. Plus, I’d forgotten safety pins, so my (idiotic) plan to tie my race number on with ribbon didn’t help matters. (Happily, I managed to borrow some from the guys on the Total

-worthy before climbing in the saddle. Helmets are also compulsory - look for an officially-recognised safety certificate first and foremost, suave aerodynamic styling second. A good pair of running shoes (and a sports bra for the ladies) should be the final

.  Chain saver: If your chain breaks, keep the links together with zip-ties. You'll have to ratchet the pedals so the ties don't get caught in the derailleur.Safety PinsTypical cycling useAttaching a race number to your jersey.Other usesFor modesty's sake

and safety."The Rising Star Steph TwellThe past 12 months have seen Steph Twell become the very first woman to win two successive European junior cross-country titles, eclipse Zola Budd’s 23-year U-17 1500m record and even give Kenyan seniors a run

conditions to expect, but bear in mind that the Bupa Great North Run has frequently turned out to be a late-summer scorcher, so it’s best to cater for all eventualities.Start with your race number, timing chip, safety pins, charity vest (if applicable), race

for my first 5K? How can I avoid stitches? -- What to expect on race dayYour First Race From safety pins to stitches, gen up on everything you need to know to make race day go according to plan.Eight Keys To A Great Race How to make race day go your

on and off on a daily basis.A handlebar brake is a matter of preference (good for hilly areas) – and a safety leash to wrap around your hand in case you trip over is very useful.Easily removable seat covers are best for washing.A rain cover is a must

congestion. Generally, I’d recommend starting small as it’s always easier to attract more people to your event in its second year than aim big in the first year and get it wrong. Better to err on the side of safety too." A picturesque run in Basingstoke? 2

"I felt like I had no release, no safety valve, at any point from waking to going to bed. I wasn't a pleasant person to be around." Managing the Cancer Centre at one of London's biggest hospitals was starting to take its toll on Claire Levermore

(ie 20:30 then 19:30). A 60-minute runner can plan for a much wider split: 32 then 28 minutes would not be unreasonable. If you’re fit and your ability is well-balanced, simply build yourself a 10-second safety margin within the first 3K, then take