BE INSPIRED

Every runner has heard nutrition advice that sounds convincing but turns out to be misleading. Some myths have been around for decades, while others spread rapidly through social media and online forums. The problem is that following poor advice can leave you under fuelled, over fuelled or simply wasting money on products you do not need.

If you're taking on a marathon, half marathon or another charity challenge, your child's school could become one of your biggest fundraising supporters. Schools are often keen to help families raising money for good causes and, when handled well, everyone benefits. Your chosen charity receives extra donations, the school strengthens its links with the local community and children gain valuable learning experiences that support their education.

Training for a marathon is about much more than building your fitness. While most runners carefully plan their long runs, speed sessions and recovery days, many overlook another important part of race preparation, training their gut. If you plan to use energy gels, sports drinks or other fuel during a marathon, your digestive system needs to be prepared just as much as your legs.

Long runs are one of the most important parts of any half marathon or marathon training plan. They build endurance, improve your body's ability to use fat as fuel and prepare you mentally for spending extended periods on your feet. However, the benefits of a long run do not come from the run itself. They come from how well your body recovers afterwards.

The Royal Parks Half Marathon in the heart of London takes in some of the capital's world-famous landmarks, on closed roads and within four of London's eight Royal Parks - Hyde Park, The Green Park, St James's Park and Kensington Gardens. It was set up by The Royal Parks charity as an annual fundraising initiative to help conserve and enhance London’s eight Royal Parks and at the same time it encourages runners to raise what they can for their favourite charities.

The Berlin Marathon is one of the most sought-after races in the world and for good reason. As one of the World Marathon Majors, it attracts tens of thousands of runners every September and has become famous as the world's fastest marathon course. More marathon world records have been broken in Berlin than anywhere else, making it the race every runner dreams of when chasing a personal best.

Black toenails are one of the most common problems experienced by runners, particularly those training for half marathons, marathons and ultramarathons. While they can look alarming, they are usually more of a nuisance than a serious injury. Many experienced runners have lost one or more toenails over the years, but that doesn't mean it's something you should simply accept as inevitable.

Blisters are one of the most common problems runners experience, whether they're training for their first 5K or tackling an ultramarathon. Although they may seem like a minor inconvenience, a painful blister can quickly change the way you run, affect your performance and, in some cases, force you to stop altogether.

IT band syndrome, also known as iliotibial band syndrome or ITBS, is one of the most common running injuries, particularly among runners training for half marathons and marathons. If you've ever experienced a sharp pain on the outside of your knee that seems to appear a few miles into a run, there's a good chance the IT band is the cause.

Few running injuries are as common or as frustrating as shin splints. They often appear just as your training starts to go well, turning what was an enjoyable run into an uncomfortable experience. Many runners try to ignore the pain and hope it will disappear, but that approach usually makes the problem worse and can even lead to more serious injuries.

Runner's knee is one of the most common injuries affecting runners of all abilities. It can develop whether you're training for your first Couch to 5K, preparing for a half marathon or chasing a marathon personal best. If ignored, what starts as a mild ache can gradually become an injury that prevents you from running altogether.

When people think of destination marathons in the United States, races such as New York, Boston and Chicago usually spring to mind first. Yet tucked away in the warmth of southern Florida is one of the country's most enjoyable marathon experiences. The Miami Marathon combines ocean views, palm-lined streets, world-famous beaches and a vibrant Latin American culture to create an event unlike any other.

Obstacle races were one of the fastest-growing parts of the events industry during the early 2010s. New races appeared regularly, established brands expanded into new countries and thousands of people who had never considered entering a traditional running event were attracted by the promise of mud, teamwork and enormous obstacles.

Los Angeles is one of the most famous and fascinating cities on the planet, so you might expect its marathon to be at the top of every runner’s wish list. It passes through some of the best-known neighbourhoods in the world, starts at an iconic sporting venue and normally enjoys the kind of weather many runners can only dream about.

When you are fundraising for a charity run, one of the biggest challenges isn't persuading people to donate – it's making it as easy as possible for them to do it. Most people are more than happy to support a good cause, but if they have to search for your fundraising page or remember a web address, there's always a chance they'll put it off until later. Unfortunately, later often becomes never.

When you're running for charity, every donation matters. You spend months training, sharing your fundraising page and encouraging friends, family and colleagues to support your challenge, so it's only natural that you want every pound donated to have the biggest possible impact.

Few things can spoil an enjoyable run more quickly than a stitch. One minute you're running comfortably and the next you're dealing with a sharp pain in your side that makes every breath uncomfortable. While most runners experience a stitch at some point, it doesn't have to become a regular part of your training.

Ask any experienced marathon runner about their toughest race and there's a good chance they'll mention "hitting the wall". One minute you feel like you're running well and sticking to your plan. The next, every step becomes a struggle, your pace drops dramatically and even the finish line can seem impossibly far away.

If you've spent any time reading about running or watching training videos, you've probably come across the term running cadence. It's often mentioned alongside advice about improving your technique, running faster or reducing your risk of injury. Some runners even become fixated on achieving a specific number, believing it holds the secret to becoming more efficient.

When you first start running, most training plans are built around distance. You'll often see sessions described as a 5K run, an eight-mile long run or a 10-mile steady effort. However, many coaches prefer to prescribe training by time instead, asking runners to head out for 30, 45 or 90 minutes regardless of how far they cover.