before. Now is the time to refuel and build your energy, not deplete it.Q. Should I have a sports massage at the Flora London Marathon Expo? niksterA. I wouldn't advise a sports massage now if you have never had one before. Don't change anything now

Your support structure needs to be part of your planning process. Support might come from your doctor, family, physio, osteopath, sports massage therapist, bike service mechanic, triathlon coach etc. Like you, they need to be committed to the plan

of finishing training (if you can’t face a tuna sandwich, try a sports recovery drink), and brave the discomfort of cold baths and sport massage.If illness or injury interrupts your training, don’t play catch-up. If you’ve missed four weeks or more in the last

have saved enough energy for one last sprint, whether you plan on winning or finishing second-last," says Alistair Brownlee, 2008 Triathlon World Under-23 Champion.Don't forget to have a massage after the race. These are available at every decent

, not one. Many runners swear by a post-race massage on Monday to stave off the agony. The rest of the weekShould you run this week? We recommend a complete break from running. Gently walk, swim or cycle instead, if you want to keep your muscles limber

walk himself. Don’t try anything new. No new foods, drinks or sports. Don’t cross-train, hike or bike. Don’t get a sports massage unless it’s part of your routine. You may feel bruised afterwards if you’re not used to it. Stay off your feet and catch up

in for regular massages is worthwhile. It’s only regular visits to the osteopath, physio and sports therapist, together with more stretching, core and weights work, that has kept me training and able to race regularly.7. Train smarter as you ageAs you get older

massages - these might highlight problem areas. If you are injured, visit a specialist.Race-day storiesWe're delighted to have published more than 120 of your race-day stories so far, and what varied, inspirational reading they make. Thanks to all of you

Start racing faster"To improve your time, you're going to need to run faster throughout the race, not just at the finish. Many racers start too slowly and then end up running too quickly

Sam is one of the UK's leading fitness experts, and a keen runner. She has completed 15 marathons (with a PB of 3:22) and the Himalayan 100 Mile Race among numerous others.In addition to her first class degree in Sport and Exercise Science, Sam is a