hat from JJB or somewhere, as soon as it gets wet it will feel like you’re running with a lead weight on your head. Try and look out for a waterproof top that has air vents built into it. I bought one from Decathlon and although it was only £35

very scientific about it, I just ran hard a couple of times a week and made sure that I was carrying as little weight as possible (very important, I tend to think - though obviously there is a point at which one begins to lose muscle). I think I managed

and people around you).Anaerobic exercise such as weight-training has also been proven to give runners increased strength, speed, and core stability.When and how hard should I cross-train?If you’re new to the field of cross-training, take this advice on board

’s quicker to do that than choke myself on the water and lose more time that way. – cougieMaster the make-a-spout techniqueIf I get a cup of water in a race, I generally tip out half of it, squeeze the cup in the middle to make a spout, sip a couple