ACTIVATE

The latest fitness news and tech

TEAM SAUCONY DISTANCE RUNNER DAN STUDLEY HAS SCARILY IMPRESSIVE PBS ( SUB 30- MINUTE 10KM) AND OFFERS HIS TIPS FOR RUNNING YOUR BEST RACE

What’s a good pacing strategy for first- time half- marathoners?

Don’t over- complicate things and be too much of a slave to a “goal pace”. I never talk about time goals for a race ( I don’t even wear a watch) because that puts a limit on what you can achieve. Start controlled, build up and give it everything over the final two miles — you’ll probably surprise yourself.

For a half marathon, I usually have one energy gel sachet around 5k, and may take water once or twice during the race.

Can you offer one tip to help maximise training ahead of a race?

In terms of your final preparations before a race, the most important thing is to run slowly. I usually cut my mileage by 20 to 30 per cent the week before a key race, and make sure all my runs are at a real recovery- jog pace. This keeps everything conditioned but means you’ll be feeling fresh by race day.

What’s your advice for refuelling during a race? BY A DISTANCE: Dan Studley