while training is also an absolute must. As a rough guide, try to drink 500ml of water, diluted juice or a sports drink two hours before a run, and another 150ml just before you leave. During If you plan to run for less than an hour, plain water should

is a great way to approach training, but you'll have to incorporate some planning if you are aiming for a half-marathon. As long as you get the long runs in, and mix it up with some shorter/faster/hillier stuff you will be fine. Listening to your legs

workmate and pushed myself well beyond my comfort zone 3) I'd never really concentrated on 10Ks before. Marathons were the event I trained for; a good 10K time was just not important to me. Now, after a couple of years out of the game I'm planning to beat

Your plan is not too dissimilar to that I used to successfully crack three hours for the marathon (three runs a week and cross-training). The key for me was making the cross-training sessions harsh in their intensity - building to around one

. For my first marathon I had planned what I would eat and when, then trained to that. On the day, I was past halfway before I remembered my plan. Surprise surprise, by mile 20 I was shot... – amadeusI took a drink at every single water station because I

miles or add high-intensity speed sessions to your training plan. Such sessions will only put extra strain on your body and hinder rather than help your race preparations. Cross-training As tempting as it might be to channel your energy into other sports

, Dr Nic is known on the forums as our resident swimming guru. So, fresh from completing the challenge on September 15, we caught up with her to talk training, tides and toe-tingling temperatures.Against The OddsDr Nic’s determination to succeed

training plan and you will get faster and fitter. If you are training for a race (highly recommended, especially somewhere different to where you live and train), then you need to run outside. If you run because you love running then this is a moot point

to support your event if the council gives it the go-ahead. If it’s on the roads, you’re also going to need the consent of the Highways Authority. Remember to liaise with road maintenance organisations and utility suppliers too, in case there are plans to dig

No matter how much preparation you’ve done beforehand, sometimes on race-day things just don’t go to plan. But for this week’s questioner, a disappointing performance has left her void of all motivation to continue – can you help her regain her