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He's right - the warm down is MUCH more important than the warming up. You need to stretch your legs and back properly after a run - if you don't, you might find you have all sorts of mobility problems. Oh and remember that your muscles are all linked, so if you not stretching your hamstrings...

I ran the fairly hilly Dorking 10 on Sunday in a piss poor 1:19. That is the last time I run an hour after cooking a full English for the family, after four hours sleep with a hangover after an evening at a wedding. :( Ran 10k on a treadmill today in 40:50. Still plenty of room for...

Best of luck everyone. I'll be there in the crowd cheering on my brother with the rest of my family. Having done it last year, it is a great event to run, and I'm probably going to be back running it next year.

No there isn't, but someone once mentioned asking the club about them stocking running vests and other associated clobber. Nothing available as yet though.

Everyone is different, so I'd say 4 hours is possible but not probable. If I were you I'd consider 4:15 a good time, unless you're a seasoned runner of a few years. I'll give you my personal circumstances as a guide: I'm 39, have run 2 marathons (pb 3:41) and countless halfs (pb: 1:28), I've...

That's alright though mate. In fairness, you're one month into your training schedule, think how far you've come in that time. Two more months to manage 5 more miles - you're on the right track. :thumbsup:

You can feel confident if you have managed 20 miles. That extra 6 miles is really nothing to worry about, with the moral support and week or two of rest and preparation in advance of the race. As HT says, don't make the mistake of running nearly 26 miles just to prove you can do it before the...

Definitely take a drink, even just one of those 500ml running water bottles. Three quid well spent: Gels or cereal bars are also a good idea on a long run, and two hours is a long run.

Cheers. He's waking up once a night now, so it's not bad really. This is number 3 for us, so we're used to it now. :-) As for tips, well my tip would be to mix up your training runs. Three x 5/6 mile runs + a long run is your base line for the next 3 months. However, I think you will see...

And I have tried a sub 3:20 marathon twice, and failed. Brighton 2012 beckons. In the meantime, hat firmly tipped in your direction.

Thanks. :) I was running 10k in 39:30 on a track before I got injured (about 7.6km in half an hour at that pace) so some way to go yet! I'll get it back though, hopefully around early May as I do have a five mile race in mind.

Not marathon training this year as I have an 8 week old baby and had a seven month injury lay-off which only concluded in mid December 2010. However, I'm pleased with the speed with which I'm regaining fitness. I ran 7.2km in half an hour yesterday - still way off the pace I was running before...

I concur.

I'd certainly buy a proper running vest from the club. Someone should post it as a suggestion for Insider. As for me, back in light training at the end of October. I've been injured since May but my physio reckons I'll be back running and playing football in 4 weeks. It can't come fast...

It was worse than that. It was only 70 seconds. :( And the crap was three miles into the race, owing to the fact that the queues for a SHITE were massive beforehand. :( :(

Indeed! Oddly enough, last time I ran 10k on a track was last November and I ran it in just under 40 mins. Times when road/off-road running are massively different from track running in my experience. Even my training runs along the Thames (very flat) are significantly slower than my track...

Hampshire is right, but it's arguable whether 1% even does enough. Put it this way: I went through a summer a decade ago and clocked 10k on a treadmill in 36:07. The first time I ran 10k on a track (about a month after that treadmill run) I did it in over 38 mins! There is a massive...

There is nothing you can do about shin splints. The only solution is to rest until it goes away. However, once healed, persistant running will eventually more or less eliminate this problem eventually. You just stop getting them.

I use MapMyRun.com

I've been injured for 4 months, but my physio tells me I can get re-started at the end of the month. I had been running 3 times a week (at least) for the past 3 years except for this injury period, and it's been hard. :(