Q I am running this year's London Marathon for the first time. My training programme is well under way but could offer a novice any extra tips or advice to prepare for the challenge ahead?

A Training for something such as the London Marathon can be intense. It is important to start training well in advance, if possible up to six months before the event. You need to be sure you have fully understood what the training programme will involve and how important it is to stick to your regime once you have found a combination of diet and exercise that works well for you.

The first thing is to ensure you have the right clothing.

Shoes should have good cushioning and stability and, when training hard, it is advisable to change them every three months. Clothing should be made from a specialist running material - a cotton T-shirt will not allow sweat to escape.

Once you have all the right gear you are ready to start training. If you are a complete novice then it is extremely important to take things slowly, building up the distance gradually.

Don't aim too high. If you can only run one kilometre at first, do just that; the repetition of that distance in two or three days' time and then again in another two or three days will train your muscles, heart and lungs to cope with longer distances. Even if you have to walk at any time, don't be ashamed.

It is important during your training programme to allow time for consolidation rather than continually pushing yourself. You should taper down in the last two to three weeks before the marathon. And be practical with your training schedule, planning it around your other commitments - training should enhance your lifestyle rather than adding extra stress.

Here are some training pointers.

- The pace should be set at a conversational rate, allowing you to easily talk with your running partner.

- Make the training more interesting by varying your location or getting a friend to cycle along with you.

- Consider safety - where and when you run. If running in the dark wear some form of reflective clothing.

- A steady pace is essential - problems can occur if you run too fast to start out with. If you think you are running too slowly, run slower! This will also help to defer depletion, also known as "hitting the wall".

- Think about your whole body when you run. For example, if you always clench one fist it will be causing you serious pain by the end of the race.

- Take plenty of liquid on board. Drink before you are thirsty - if you are thirsty then you are already dehydrated.

A sensible diet will maximise the effects of your training. It should be made up of 50-70 per cent carbohydrates, ten-20 per cent protein, ten-20 per cent fat, vitamins, minerals and fluids.

Carbohydrates are your body's main fuel source and can be found in foods such as pasta, potatoes, bread, rice and cereals. Eat the right carbohydrates at the right time and in the right quantities or you will get tired.

Always try to eat a complex carbohydrate-based breakfast followed later in the day with a carbohydrate-based lunch and a carbohydrate and protein-based dinner.

Fluids are highly important too. You need to get into the habit of drinking water little and often - before during and after training. You should be aiming to drink two to three litres of water every day and reduce your intake of alcohol, caffeine and fizzy drinks because these can be dehydrating.

As the race that you have been training so hard for approaches you should stick to your tried and tested routine, don't be tempted to cram in a few more carbohydrate meals. Maintain your diet and reduce your training to ensure your muscles are prepared.

On race day you should eat breakfast and then start drinking early, taking at least a few sips at each drink station en route. You should also make sure you keep drinking after the race and eat some carbohydrates as soon as possible.

If you stick to your plan and keep motivated throughout then there is no reason why you shouldn't succeed. A marathon is a tremendous distance to run and finishing one will provide you with a great sense of achievement.

Many Fitness First clubs hold regular running classes. To find out where your nearest club is, call 0870 609 3030 or click on to www.fitnessfirst.com

Updated: 09:16 Monday, March 10, 2003