appropriately, which means 150-350ml of fluid – preferably a carbohydrate drink – for every 15-20 minutes of running. To do this, take your favourite drink on the run, or stash it along your route. And sniff out all the available water along the way – and use it

an ice pack that will conform to any body part, mix equal parts rubbing alcohol and water in a ziplock bag; store the bag in the freezer. It will become very cold but remain squishy." Lee Dixon"Be-prepared-for-anything ride-kit contents: ibuprofen, a £10

)Urban Runner: The Survival Kit (Preview)The Risk: Obstacles and Hazards (Subscriber only) The Risk: Carting Gear Around (Subscriber only)The Risk: Hard Surfaces (Subscriber only)Sign the Runner's World Urban Running Petition

’t find 30 minutes to devote to a run, head out for a quick 10-15 minutes in the morning, then slip in another 10-minute trot later on that evening.Tip from the trenches: “I recently bought my seven-year-old daughter a bike, and she now rides

stage.2. Pack LightAs a guide, try to get your pack to around 12 per cent of your bodyweight (less if possible). The key to a quick time is a light pack. My pack weighed 7.1kg before the flare was added [this compulsory item is issued by the organizers

Painful, paralysing and PB-unfriendly, cramps can strike at any time. "There's no one definitive cause," saysDr Steve Ingham, head of physiology at the English Institute of Sport (eis2win.co.uk). Research in the Muscle & Nerve Journal shows

a heavier breathing rate. "Wearing a face mask or scarf can increase the humidity and warming of the air before you breathe it," adds Jones. A vitamin C supplement may help, too. An Indiana University study found that participants who took 1,500

Happy HourSurvive it: Alcohol stimulates the appetite, so pre-empt that hunger with a protein-rich snack. Don’t linger at the bar if unhealthy foods are within reach. Order  low-calorie drinks, such as a small glass of wine or a light beer

to be was the amazing support, especially in those conditions it made those 8 months of training all worth it! My Goal: Sub 4:00hrs maybe a little ambitious, my finishing time 4:24, in all honesty by 20 miles time went out the window and it was all about survival

as a fitness and navigation test by the British Military.Before you start the challenge you’ll spend a weekend honing your navigation, survival skills, pacing techniques and lightweight packing skills with British Military Fitness Mountain Leaders. All