want to speed up recovery time and tackle each session on top form, you should definitely consider adding the odd protein shake to your post-run regime.A little intimidated by the muscle-building, bulk-enhancing shakes that dominate the market I

movement, it senses when you get to the end of your pool to turn around so there’s no more adding up lengths in your head. With this same motion-sensing tech, your strokes are counted for speed and frequency, too.So far so good: but what did we think when

and with a full stride? Is it easy to push and steer one-handed while you’re running at speed? Don’t be seduced by products with words such as ‘sport’ or ‘swift’ in the name, and don’t assume all three-wheelers are suitable for running – most aren’t built

...Susan Partridge, 33, Team GB marathon runner‘These are so lightweight and comfy, and have a surprising amount of cushioning. They could definitely take some mileage. But where you really feel the benefit is at speed. They’re so flexible, it feels like they

fresh herbs at the end of cooking to prevent flavour loss.2. Pour in the liquidAdd one to two litres of warmed liquid (heating it speeds up cooking). Use one type of liquid or a mix for more complex flavours.Souper choices Vegetable, chicken, beef

Swim DrillsPractising technique is crucial for efficient swimming. If you’re wasting energy by swimming incorrectly, the chances are you’re losing speed. Drill work – focusing on specific elements of your stroke for short periods of time – pays

a lot better at speed work therefore it’s a lot more fun and getting thrashed by the other girls who I can out-sprint is frustrating. But I think I will give something like a half marathon or a marathon a go, but probably for charity.What is your

minute per mile slower than race pace. Stretch for 10 minutes, then run for another five, this time gradually speeding up to reach race pace for the final 30 seconds. Stretch again, and sip a sports drink to top up your carb stores – but not so much

and gradually built it up. I did one 18-miler and one 21. It wasn’t clever training but it worked for me.Friends recommended a brilliant running coach, Karen Weir. She wrote me a proper training programme and advised me to do more speed work and quality sessions

speed because you’ve got no hope of slowing down. But I managed to flip myself onto a rock and clamber out.Did you have communication with support team?I had a tracking device with a red button on it, which if pressed, would call a helicopter! I had a