Jordan Foster - from our Official Training App, Coopah - explains how you can level up your training by understanding the different stages of your menstrual cycle.
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Tapering can enhance your marathon performance by five per cent, if done correctly.
Your immune system gets a boost, making you more likely to fight off winter colds. Cold exposure also activates increased calorie-burning brown fat and being outdoors means absorbing much-needed vitamin D.
Once you've found your rhythm and running becomes a regular part of your routine, it's only natural to crave that next challenge -speed. That's where Fartlek sessions come in. These playful bursts of pace will shake up your run, push your limits, and help you unlock a faster, stronger you.
When you sweat during a run, the fluid you lose must be replaced or your body becomes dehydrated (short of water) and less efficient.
Jawahir Roble MBE shares her tips for keeping moving during the holy month
