Steph Twell’s tips to help our man cope with 26.2 miles around London

Sports News correspondent Matthew Beard will have his first taste of running the ultimate long‑distance race when he competes in the London Marathon.

Beard, who aims to get around the 26.2-mile course in under four hours, took time out recently to get some last-minute tips from the woman labelled as the "new Paula Radcliffe".

Steph Twell is beginning her first season in the senior ranks after an eventful last 12 months in which she was crowned world junior 1,500metres champion, a feat which helped her towards qualifying for the Beijing Olympics.

Although she failed to make the 1500m final, she recorded the 11th fastest time in a field of 30 and had a valuable taste of the world's biggest sports event.

There was a rude awakening for Twell in her first senior cross country outing when she finished 38th at last month's world championships in Jordan. However, she is twice European junior cross country champion and hopes to return to the longer distances with the ultimate aim of the London and Olympic marathons in her late 20s.

"I've got an endurance background," she said. "My dad did marathons and my coach has run 70 of them. I like nothing more than going out for a really long run."

Beard was breathing hard after his circuit of Bushy Park with Twell but picked up some priceless tips.

* The last few days before the race eat plenty of carbohydrates.

* Eat early on Saturday night so you don't go to bed on a full stomach.

* Be prepared — the right running gear can help keep you cool.

* Wear running socks as they prevent sweaty feet and blisters.

* Get to the race in plenty of time to avoid feeling anxious.

* During the race pace yourself – don't get caught up in the crowds.

Steph Twell uses Nike+ as a training tool. The Nike+ sports kit is a wireless system that allows Nike footwear to communicate with an iPod Nano displaying information on time, distance, calories burned and pace. Audio feedback is provided through the headphones.

Visit www.nikeplus.com for more information.