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Raise Your Game: How many miles do you run in a week, and what kind of things do you have to do in terms of diet?

Liz Yelling: In the run up to a marathon I run between 100 and 115 miles a week. I run twice a day, five days a week. On the Sunday I usually do a run of between 20 and 27 miles. I have a rest day once a week to help my body recover and repair. It also helps me stay mentally focused. By having a day off I can stay much more motivated for a longer period of time.

I probably average between 15 and 25 miles a day. Some days are harder than others. I have days where I do 15 miles easy running and then on my harder run days it's much more intense. You have to dip into the pot of pain every now and then (laughs).

Nutrition-wise, I try and eat a very healthy, balanced diet. I believe that what you put in is what you get out of your body. If you're putting processed foods, additives and preservatives into your body, I don't think that's very good. I prefer to eat fresh foods. We make our own dinners from fresh products like vegetables and fruit.

I think it's a case of everything in moderation. I don't think you need to cut out anything all together. Once a week on my rest day I'll go and have a coffee and a cake and relax. Then the next day it's time to focus again.

RYG: Are there simple things that we can all do to make our diets better?

LY: It's just about being aware of what you put inside your body. Most people don't know that what they're eating is bad for them. You need to learn about what foods are good for you and what foods are bad for you. You could go on a cooking course and learn how to cook.

Being healthy is also about doing some sort of activity. Do something you enjoy and don't force it. People think 'I've got to run to lose weight.' They sprint to the end of the road and they're huffing and puffing. Then they think 'That's it, I knew I couldn't do it.' That's because they've taken on too much too soon.

They need to be gentle on themselves and start off with a realistic activity programme. It might even just be walking to start with, or doing some team sports. It doesn't have to be running. There are so many things out there and it's about getting out in the fresh air.

RYG: How important is it to participate in sport?

LY: It's massive. So many people are afraid of failing, they never try anything. Failing can be great because you learn about yourself. It makes you feel alive when you achieve things.

When you don't achieve things, at least you know that you're actually out there trying. You get a buzz from just attempting something. I think people should look around them. There are so many things you can do in life. Just have a go. Get out there and do something.

RYG: Is it a case of trying lots of different sports until you find one you like?

LY: There's so much out there. In schools you're not necessarily introduced to all the sports that are out there. I live in a beautiful part of the country, and there are people kite surfing and wind surfing. People are rollerblading along the prom and surfing. There are some really cool sports. They're things that, in the future, I'd really like to have a go at. I didn't know some of them existed before I moved down here.

RYG: What should you wear when you're running?

LY: Wear what you feel comfortable in. It also needs to be practical. It's not sensible to go out running in your jeans, because they're going to restrict your movement. They're going to make you feel really rigid and you're not going to feel very good when you're running. Wear clothes that are practical and comfortable.

Some girls like to wear fitted clothes like lycra and other girls like to wear bigger, baggier tops. Most sports brands now are doing beautiful clothes that are tailored. They're fitted but they're not tight.

I think it's just a case of getting out there and having a look at what's available. Price wise there are some really affordable clothes out there, and you can find something that will suit you and the sport you choose to do.

RYG: What advice would you give to young people who say 'I'll never be really good so why should I even start?'

LY: It's not about comparing yourself to everyone else. It's about being the best that you can be. I wasn't the best at exams in school, but I just pushed on and eventually I got to university. I was never the best in my class, and you can't be good at everything you do.

Some young people are scared of failure, but if you can achieve a small amount in lots of different areas of your life, that's really great.

RYG: What advice would you give to people who want to start running to stay fit and healthy?

LY: Take your time. Don't be too hard on yourself. If you decide you want to start running, a walk/run programme is probably the best place to start. Do small loops around your local home, so you don't run somewhere and find you can't get back again. Just do some short laps initially, until you feel your fitness improving. Then it's about reducing the time you walk for and increasing the time you try and run for.

Stay hydrated and make sure that you're eating the right foods. Have some carbohydrates two or three hours before you go out for your run. Starving yourself isn't going to fuel you properly for running. Run at a pace that is comfortable for you. If you feel your breathing getting really hard then back off. It doesn't have to hurt if you're just running for fun. It's about being realistic and gentle.