Most experts agree, that to be thinking about running a marathon, you need somewhere in the region of 16 to 22 weeks training. You need this amount of time to increase lunch capacity (VO2) and improve your running technique. If, though, you fancy running the London marathon but have left your training to the last minute, we may be able to help. We’ve teamed up with Myprotein.com to bring you some tricks and tips on how you can improve your running time, without the hours of training.

Tip #1: Drink A Cup Of Coffee

Although this one may sound strange, researchers at Yale University have found that caffeine stimulates production of the neuro-transmitter beta-endorphin, which in turn has been shown to increase an athlete’s resistance to fatigue and pain. So, drinking a cup of coffee pre-race, or taking a supplement could actually help you during the latter stages of a marathon.

Tip #2: Hit The Carbs

A study at Loughborough Uni found runners who consumer a high carb diet, 7 days before a 30km run were 10% quicker than those that didn’t. Put simply, carbohydrates are an athlete’s primary source of fuel, so having a good supply before a race is essential to reducing fatigue and improving sports performance. One of the best food sources to get a good supply of carbohydrates is oats, due to its low Glycemic Index. Myprotein would like to take this opportunity to try to sell you their Instant Oats, which work out very cheap and carb-efficient. http://www.myprotein.com/uk/products/instant_oats

Tip #3: Reduce Cramps

With only a few weeks left to train, you need to work on rpeventing muscle cramping, which occurs due to poor muscular endurance and lack of training. Primary ions of electrolytes such as potassium (K+), sodium (Na+) and magnesium (Mg2+) are all needed to regulate your body's fluids, help to maintain a healthy blood pH balance and ultimately reduce the likelihood of getting cramp. According to the Human Performance Laboratory in New Delhi ‘an electrolyte drink can increase endurance performance as well as enhance lactate removal and thereby delaying the onset of fatigue.’ (G.L. Khanna and I. Manna, 2005.)

Tip #4: Get Some Acid

Malic acid is found in fruits such as apples, but in recent years has been taken more as a supplement, especially for the treatment of fibromyalgia and chronic fatigue syndrome. Now experts are theorising it could be used to boost sports performance especially during hypoxic conditions (when you’re training with little or no oxygen) like during the latter stages of a marathon. (250g of Malic Acid is available from Myprotein.com for £10.99 http://www.myprotein.com/uk/products/malic_acid )

Tip #5: Eat Some Iron

The University of Missouri found that iron supplementation significantly improved the endurance capacity of trained male athletes, since iron is an essential component of haemoglobin, the protein that carries oxygen and carbon dioxide in the blood. Without it, you are simply unable to efficiently produce ATP, the body's primary energy source, and you certainly can't run a marathon in any decent sort of time. Now whilst you can get iron from certain foods such as beef liver, spinach and lentils, you can equally supplement your diet with dessicated liver capsules (180 capsules of Dessicated Liver is £8.49 from Myprotein.com http://www.myprotein.com/uk/products/desiccated-liver )