You've been training for months. You've spent more early mornings in running shoes than you have tucked up in bed; you've done short runs, long runs, quick ones and slow ones, all of them at paces ranging from 'race' to 'rather not actually, thanks

, especially for first-timers. But staying organised will ease those jitters.Arrive prepared Bring everything you use during a training run: shoes, sports watch, hat, singlet, sports bra, jacket, tights etc. Then add the following items: race number (if you

, stop immediately and call your doctor.GEARWear the right shoes You don't really need a new pair of running shoes when you begin running. You can run in your regular trainers or walking shoes. But when you're ready, the right pair will make your runs

, and missing the start gun wastes all the valuable training you’ve done for the race.2. Stick with what’s familiarEverything about your race should be as controlled as possible. An important event isn’t the time for experiments. Make sure that the shoes you

.National Highlights...Wooded valleys, rolling hills and picturesque streams at the Pudsey 10K (W Yorks, Jul 24)Port Lympne Rhino Challenge 10K (Kent, July 9) The fourth running of the Port Lympne Rhino Challenge gives entrants the choice between a 10K run or two

When it comes to protecting her assets, a female runner should leave nothing to chance. Wearing the right sports bra is just as important as running in the right pair of shoes, and it’s just as individual too – the model that works for your friend

+ is the top-rated SDM from the user reviews, eclipsing even the all-conquering Garmin. That’s due in part to its very low price (if you already have a Nano and Nike+ shoes), the fact that it talks, and its simplicity. It can tell you your pace, distance, speed

, planned and organised a few days in advance. Be happy with your shoe and kit choice don't pack anything brand new.Eat your normal pre-race breakfast. Pack this if you are staying away from home just in case your hotel, family or friends don't have it

-day shoes and kit. Disposable clothing to keep you warm at the start is also a good idea, as are blister plasters, suncream and anti-chafing cream. And if you’ve practised with energy gels in training, make sure you pack a handful of these too.If you

than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job