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in soggy shoes.If your race stretches into the night, you'll need to light the way. Invest in an LED headtorch plus another torch for extra depth perception.Avoiding injury If you're on your feet all day – or even all week – you need to stop injuries

to your race paces, but heart rate is an equally good guide (especially if you're new and you don't know what your race paces are). The glossary suggests target heart rates, and so even the most basic heart rate monitor (from about £40) will be a valuable

in a race, I go through a check list of what I need to do when I'm in the first transition and in what order."Hollie Avil"I tie my bike shoes to my bike with elastic bands and always cover the shoes in talc and vaseline so I can slide my feet in easily

for the sub-3:30 schedule and six or seven times a week for the sub-3:00 schedule.Choosing A GoalYou can find links to all of our schedules in our BIG Marathon Index. Which time target should you aim for? Here’s a rough guide, based on your current race form

preparation isn't the only key to success. How you prepare mentally can be the difference between a good race and a great race.This step-by-step guide outlines the essential physical and mental preparation that will enable you to perform with confidence

?Runner's World UK magazine subscribers can see all 9 PB-busting tips here. They also enjoy full access to our events calendar, shoe guide, premium articles and training schedules. If you want to subscribe, you can save 30% right here!

Ignorance is no defence when it comes to the rules of a race. Flout them and you could pick up time penalties or worse, be disqualified from the race altogether. Wise up with our guide to a few of the most common, and avoidable, infringements often

and you're more likely to feel every bump.Gear Guide"The most important part of mountain bike racing is getting gear changes right so you have good exit speed," says Dixon. "It doesn't matter the speed at which you go into a section, if you come out fast

, then bend forwards a few times to relieve it. If you forgot to smear petroleum jelly on your inner thighs, they may be chafing bright pink by now, and if you made the mistake of racing in new shoes, they’ll be blistering your insteps and blackening your