It’s unlikely you’ll win every race you enter but you can be a winner every time you race by setting a new PB (personal best time). The full version of this article contains nine tips that - put simply - work. They go from timing your race right

Getting through the second transition isn't just about changing your shoes. The bike ride often means a long time in an unnatural posture, putting you at risk of back pain as well as cramps in the shoulders, calves and thighs. Here's what you need

or long on your arms or thighs. It should fit your body very snugly, like a second skin. The Function: High-tech, ergonomically cut triathlon clothing is designed to breathe, wick moisture away from your skin and feel comfortable against your body. The one

legend Liz McColgan, who has set up a new elite training facility in her home town of Carnoustie, Scotland. "When you're tired, the first thing to go is your form – when I was gearing up for big races I'd almost focus more on this than my running

, consult our race calendar and consider running one before your schedules start.Getty ImagesRule 3: Gradually build your specific enduranceThis is the ability to run longer and longer distances at marathon pace. It is a critical part of any successful

legend Liz McColgan, who has set up a new elite training facility in her home town of Carnoustie, Scotland. "When you're tired, the first thing to go is your form – when I was gearing up for big races I'd almost focus more on this than my running

week.1. If it's tough enough for the pros, it's good enough for you"Spring is the time of year when the first races are not too far off and we need to control our pace, as well as know what paces we can perform at. Both sessions here address

, then bend forwards a few times to relieve it. If you forgot to smear petroleum jelly on your inner thighs, they may be chafing bright pink by now, and if you made the mistake of racing in new shoes, they’ll be blistering your insteps and blackening your

It’s unlikely you’ll win every race you enter but you can be a winner every time you race by beating yourself and setting a new PB. Here are nine tips that work.Strong LegsMany runners assume that because they run, they don’t need to do leg

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