A couple of new female runners are unsure about whether they can run the whole way without walking and ask what they should do.

Here's the simple advice, do not just run-run-run until you cannot run any further and then walk the rest.

Using this plan, you'll be so exhausted after the running section that you will be sweating profusely, be looking for somewhere to lie down, and the final few miles - even done at walking pace - will feel like a marathon all of their own as your fuel stores will be seriously depleted, perhaps leaving you cold and shivering which could be unsafe. Plus, everyone is going to be passing you, which is never a nice feeling to have in a race.

A much better idea would be this: if you are unsure you can run continuously for 21.1 km, why not insert regular walk-breaks into the whole run rather than wait until you can run no more?

Like this: you know that your regular training pace on a 60-90 minute run is approximately12 minutes per mile (maybe you ran a few comfortable miles on the Marsa running track at your usual pace to give you an idea of how fast you were moving).

Now when you set off on race day, insert walk-breaks into your running in the following ratio, 2:1. In other words for every two parts you run, walk one part.

This could be as simple as run two minutes and walk one minute (repeated the whole way). It could also be run 12 minutes and walk for six (again, this is 2:1).

If your usual training pace is 10 minutes per mile, you can run a little further before inserting a walk-break. This is on the understanding that you must be fitter if your usual training pace is 10 minutes per mile, compared to someone who can only manage 12 minutes per mile.

In the case of the 10 min/mile runner, use the ratio of 3:1. Run three parts and walk one part (e.g. run for 15 minutes and walk for five minutes, then repeat).

This way you do not find yourself walking the whole last three miles feeling despondent (because everyone is passing you). Not to mention exhausted (because you burned up all your fuel and now feel cold and miserable).

If you feel unsure about reaching the finish without walking, consider the above run/walk plan. Also, (and here's an important point) never get to the "huffing and puffing" stage on the running sections.

Always refer to the Talk Test when you run (meaning: could you comfortably hold a conversation while you are running?) If the answer is negative, you are running too fast. Slow down and you'll be able to go further. To quote the Proverbs - the race goes not to the swift...

I do not recommend that anyone completing their first half marathon go into it with any kind of time goal in mind (in response to another query). It is most likely you will not have the experience to assess your capability accurately and may risk overdoing it and suffering in the final miles.

Do this one just to finish without undue stress, enjoying and soaking up the whole experience, loading up on good memories. Cross the finish line in high spirits.

Next time, if you want to go faster, the experience of this one will stand you in good stead and you will have a much better idea of what is involved.

He's at it again

I wrote recently (The road less travelled) about local runner Kevin Muscat who specialises in rare events far from civilisation. He emailed me last week to tell me he had just returned from Sicily after competing in the "fantastic" Etna Sky Marathon (www.etnamarathon.it - offroad on the slopes of the volcano).

Kevin finished in eighth place in 3:34 (times are meaningless as the terrain can often deter a mountain goat) while his great friend and travelling companion Johann Galea came sixth in 3:18.

The weather was clear, but a chilly -2 degrees. Kevin recommends it to anyone interested as "well organised and well worth the journey".

Be safe out there and enjoy your training.

johnwalsh42195@yahoo.it