and using your arms. Finding a breathing rhythm in time with your feet will take your mind off the pain you're enduring."Sam Gardner"Check out the terrain and road conditions prior to the race start to ensure you make the correct running shoe choice. Try

, 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

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

for the rest of the running year, whether you’re a battle-hardened racer or pinning on your first ever race number. The summer track season kicks off around now, and marathon runners will be sweeping the cobwebs from their running shoes and easing back