On today's Shakeout Paula and Thommo are answering more of your running questions. There's a great one from a 30 year old runner who's come up with the 3 F's weekly approach. Something fun, something fast and something far! We love this. And there's advice on pacing a first marathon.

One of our club members, who has a gastric sleeve has just done his first half marathon and wants to get advice on carb-loading and fueling as he aims for his first full marathon.

There's also a question about avoiding toilet stops on long runs - and how this is stopping one listener posting quicker times. Paula's got a word on coffee and why hydration is still important in winter conditions!

We'd love to get your questions and comments - contact details below!

Thanks to our sponsor HIGH5 for Paula's Run Club: The Shakeout. HIGH5 are sports nutrition specialists helping people get the most out of their training and races. Don't forget our special offer - details below.

Remember to comment, get in touch with the club to ask any questions on tips for running marathons, half marathons, 10k, 5k or just a job.

We can help with nutrition, recovery and how best to put one foot in front of the other!

Head to https:\\highfive.co.uk to use your exclusive Run Club discount of 25% with the code PAULA25

You can get in touch with us by email, whatsapp or comment

EMAIL:

[email protected]

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