I invited you to ask me anything, and you didn’t disappoint. Thanks to everyone who responded. Here’s my answers to your questions.

Tips for first time marathons? I’m running my first in November.
Do you ever run with music?
Marni

Tips for first-time marathons – I guess my main one would be enjoy it. That means enjoy the training and the race day. That might not seem very useful, and maybe you’re not enjoying training, but I think you can decide to embrace it. Training for a race is something you’ve decided to do – don’t focus entirely on the goal at the end, enjoy each run along the way as best you can.

Yes, I sometimes run with music – mostly on my way to work. I tend not to in races.

How do you get into coaching and how do you start a group? Have you ever considered doing the Marathon des Sables?
Nancy

OK, the simple on first – nope, never wanted to do MdS. Though I have total respect for those who have.

I first went on a Leadership in Running Fitness course organised by England Athletics. This gives you the basic knowledge to run group runs. It doesn’t mean you’re a coach or allow you to work one-on-one with athletes. It’s a good first step to being a coach and what you’ll need for leading a group.

Then I worked with my running club to train as a coach. I was mentored by a very experienced coach and had to go on a couple of training weekends, keep a record of all my supervised coaching and attend a final assessment day. It was a lot of work but I learnt a lot and I really enjoy coaching.

I’m looking forward to the “How to Start Running” plan. After a baby (and 2 years) I am ready to get moving! Any quick tips you can share prior to the plan being ready? Also, any favorite snacks or quick meal ideas? I seem to always fix the same things and could use some variety.
Chelsea

Yep, that’s right, I’m launching a beginners running plan very soon. It’s hopefully a way for me to help more people get into running as I know not everyone can make it to my groups. It will be out in the next week or so. Watch out.

As a general tip though, start small, build up slowly and look at how far you’ve come, not how far you have to go.

Favourite snacks – my desk drawer is usually full of cashew nuts. For quick meals, (I don’t eat meat) I’ve got this recipe down to under 20 mins. Or try it with black beans and some grilled halloumi.

I’d like to know how you work out what is training hard, and what is over training?
Jane

Yep, I think we all want to know the answer to this one. It’s difficult getting that balance sometimes, especially when you’re just starting out. If you find you’re struggling to sleep even though you’re tired or getting niggle after niggle that won’t go away, you’re probably over doing it.

A friend of mine has a saying – I’d rather be under-prepared than over-trained. It’s a good philosophy.

I’m running my first marathon in five weeks time. Training going OK but I will definitely not be running it quickly. I guess I’ll be somewhere between 5 and 5.5 hours. I’m worried about nutrition, I don’t think I can do it all on gels, think my stomach would rebel. Do you have any tips that I could try out?
Elspeth

Try eating ‘real’ food. Rather than just energy gels. I’ve eaten Snickers bars in races and I ran my 80k ultra eating these nut balls. Find something that works for you.

When training for a marathon, do you still have really really bad runs, where everything hurts, you feel like crap and can’t get the pace right? And, more importantly, how do you deal with them?
Laura

Yes, Laura, I absolutely do. It’s usually my so-called ‘easy runs’ that are the hardest. I know that’s because my legs are tired from a hard session so I try not to get hung up on the pace and just move at a speed that feels comfortable.

Try to figure out what might have caused your bad run – did you get enough sleep, have you been working hard in other areas of your life, did you go too hard in your last session. Sometimes there’ll be no clear answer, so just remember that they happen to everyone.

I’m doing my first half iron on Sunday, so a bit of taper madness over here too!
Triathlon questions: Do you apply sunscreen before the swim or during T1? Cream style or aerosol? Ditto for anti-chafe cream in the saddle zone?
Ethan

Sorry Ethan, I’m a bit late on this answer. I use P20 sunscreen. I’m ginger and it works for me. I put it on before the swim and it’s waterproof. For the Ironman I had a small bottle in my T1 bag too just in case I needed a top-up. I use Vasaline beforehand too.

I’m a 51 year old completely unfit, couch potato. I was diagnosed with fibromyalgia few months ago. I don’t really enjoy the gym but I really want to get fitter. I’ve always fancied running but don’t feel that it’s possible for me. Have you ever met anyone in later years with fibro who has taken up running successfully?
Sian

Hi Sian. I haven’t. However, I have met a woman called Donna who I think you might find inspiring.

I’m new to running and have really tight hips. Do you recommend any specific stretches that would help? What about cross training? I’ve also heard it is important for runners to cross train to prevent repetitive injuries; is there anything you recommend specifically for that purpose?
Destiny

For stretching those hips, check out Jasyoga! I’ve been doing Erin’s videos for the past few weeks.

For cross training I like swimming and cycling. I cycle to work most days so it’s a simple way to get it into my day. And learning to swim was the best thing I’ve done for my running – core strength, cardio, no impact – it’s great.

Have you ever had any injuries that have taken you out of running for a while? If so, how did you deal with this?
Do you ever go through non running periods or struggle to muster up the mojo for it? Recently been through a total lull, and still taking me a while to find the enjoyment!
Gemma

I’ve had a few injuries, none that have been catastrophic but I’ve had to not run for 10 days in the run-up to a race a few times which hasn’t been great. Finding an activity that you can do that doesn’t stress the site of your injury might help you stay active. I swim and cycle so I do these a bit more.

In terms of going through a lull in motivation – it happens. This is sometimes the upside of injury – it makes you appreciate being able to run. Think of how frustrating being injured was when you next want to skip a run.

How do you cope with feeling unmotivated or increase your motivation?
Sarah

As above, I think about the times I’ve been injured and couldn’t run. I do think it’s important to make running (or any other activity) part of your regular routine. If at 7pm on a Wednesday you always go for a run, or if on Friday mornings you run to work, it becomes less of a think that you try to negotiate your way out of and just part of your week.

Sometimes I tell myself I just have to run a mile and if I don’t want to carry on after that, I can stop. Or, if it’s a speed workout, just start running slow and if you don’t want to run fast after a mile, that’s fine. It helps with the hardest part, which is always getting out the door.

This post might help.

I have just completed my first 10k very hilly race after following a three month plan. I am now wondering what to do next. Now that I can run I don’t want to stop but I also need a challenge. Would you recommend following a half marathon plan now? Or should I focus on trying to get faster?
Em

Well done on your 10k. It’s entirely up to you and what you’d like to do now: a faster 10k, a faster 5k or a half marathon. The running world is your oyster. Just make sure that you’re choosing a goal because it’s something that you want to do rather than something you think you should do. It’s easy to get swept along with what everyone else is doing.