should leave your hydration plan to chance. These strategies can help ensure you drink the right amount before, during and after every run.Before your runOne of the best ways to limit dehydration during a run is to drink enough beforehand. ‘Checking your

7’s wireless sport headphones. Previous battles with wires getting caught in zips, ear buds slipping out and bizarre strategies to conceal flailing cords in my sports bra are officially a thing of the past.The headphones fit snugly and discreetly

've put together this guide to help you become the runner you want to be. The Runner's World Complete Guide to Women's Running is packed with expert training advice, proven weight-loss strategies, can't-fail motivation tips and inspirational real

to Barnsley. You can find out more about the project at the12in12.com/hope-tour and follow Kerry on Twitter at @RWKerry.Our day in three wordsFrom the runners:Matt: ‘Cold. Relaxing. Done.’Kerry: ‘Nutrition strategy needed.’Sarah: ‘Glad we’ve started

with nothing more than T-shirt and shorts. A strategy not unlike turning up for an arctic trek in budgie smugglers.Once Mike had been kitted out by us with appropriate attire, we all set about getting lost several times (and, even though we were strung out

Probably the easiest way to tackle speedwork is to ramp up the pace when you feel good and slow down when you need a break within each workout. This classic workout strategy, called fartlek (Swedish for ‘speed play’), alternates easy and hard

and fluid tolerances, which means a plan that works for one runner might spell GI disaster for another. That’s why it’s key that you practise your pre-race meal strategy during training. ‘The stomach and gut need to be trained to handle food before a long

close calls. I did this following the Pfitzinger & Douglas training strategy & plans. I subsequently got under 1.23 in half mara, 38mins at 10k in March & April respectively last year so thought I was a stick on to go under 3hr at London but in that race