day is about half of your typical number.Reload itIn the final week, for a Sunday race, take a rest day on Wednesday. Over the next three days, reload by running an interval workout at goal pace, an easy run, and an easy run with strides. For your

use your last runs to throw in some light, easy strides to stretch your legs, and stretch well afterwards.You aren’t thirsty enough to drink Force yourself – you won’t be able to make up for it in the morning before the race. Sip often. And avoid

disrobed and lying beneath a sheet. A massage generally lasts between 30 and 90 minutes. Case study When Sophie Wright, 16, pulled out of a recent 400m race with a stiff, sore back after just 10 strides, she feared the worst. She’d thought back problems

established. You should certainly be trying to include some speed sessions in your training, even if it’s only some 100m strides. It may also help to train with somebody faster every now and then, to keep you from falling into one slow pace. Running

strides, bounding and jumping – suits the calf muscles, as they are responsible for power development. We find that this type of training restores the physiological function of the calf musculature most effectively.When you and your physio are happy, you

session (after warming up and stretching). It only takes an extra 10-15 minutes to do the following exercises, and you will certainly feel the benefits. First, run 40-50 metres with a slightly exaggerated stride. Jog back, and repeat three more times. Next

. Familiarity breeds confidence.Routine Another way to relax is to have a specific warm-up routine before every race. For example, jog a mile or two, stretch in a quiet area, pop to the loo, run a few strides, listen to some music, then go to the line. Keep a

stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes

power walking for five minutes at the beginning and the end of your run instead. Adopt a good heel to toe movement, rolling off the toes properly with each long stride, and use your arms to gain momentum and retain balance.Power walking will enable blood

Running shoes are designed to help protect our bodies from the impact force of each footfall. These forces are proportional to a runner's weight, so a 15-stone person, for example, produces 50 per cent more force with each running stride than