In The Beginning...

Whether you're a beginner or a 20-year veteran of the sport, you'll benefit from this collection of newcomers' tips and lifelong principles

Posted: 21 December 2002

To succeed in any sport, you’ve got to follow the basic principles. Golf: keep your head down. Tennis: remember to follow through. Running: train, don’t strain.

Wander too far from the basics and your performance suffers. It’s as inevitable as a stock-market fall when interest rates rise. And no athlete is immune – not even the most experienced and successful. That’s why reviewing the basics can always give you a boost.

Of course, beginners have an even greater need to follow these rules. They haven’t learned the ropes yet and need guidance every step of the way, with answers to dozens of everyday questions: What should I eat? What should I wear? How fast should I go?

Well, here are the answers all in one place. Whether you’re a beginner or an expert, we think you’ll benefit from this review of six key running topics: training; shoes; apparel; running surfaces; nutrition; and injury prevention.

Training: not rocket science, but trickier than you think

  1. Mix running and walking Few people can run a full mile the first time out the door, so don’t even try. You’ll get discouraged and quit. Instead, mix running and walking. Run for 30 seconds, walk for 90 seconds, and repeat this nine more times for a total of 20 minutes. When you can comfortably run/walk for 20 minutes four times a week with this 30/90-second pattern, change your run/walk ratio to 45/75 and repeat the four-times-a-week pattern. Next comes 60/60, then 75/45, then 90/30. Eventually you’ll be running for several minutes at a time between walking breaks, and then – hallelujah! – you’ll be able to run for 20 minutes without stopping. More about the run-walk technique.

  2. Take the ‘talk test’ Always run at a relaxed and comfortable pace. This isn’t the Olympics – it’s a lifelong fitness quest. To check your effort level, start a conversation with your training partner. You should be able to speak without gasping or feeling out of breath. If you can’t, then slow down.

  3. Go farther, not harder Once you reach the magic 20-minute mark, build up to 30 minutes (then 40, 50 and 60). Don’t make the mistake of trying to get faster – don’t try to run your 20-minute course in 19 minutes. Increasing endurance is your first priority.

  4. Be a tortoise, not a hare We don’t have to retell the old children’s story here. Running works just like the tortoise-and-hare race. It rewards the patient (with weight loss, steady progress, less stress, more energy and a host of health benefits) and penalizes the overeager (with injuries, burnout and the like). This isn’t a sport for sprinters. Be slow, not sorry.

  5. Don’t compare yourself with anyone else Check out the apostrophe in RUNNER’S WORLD. There must be a billion runners out there, so we could certainly call this magazine RUNNERS’ WORLD. But we don’t, and this is because we realise that there’s only one runner who really counts – you. So don’t feel bad if you see someone who’s faster, thinner or smoother-striding. Running is your activity – make it work for you, and don’t worry about anyone else.

Shoes: the most important purchase you’ll make

  1. Buy the real thing Get a quality pair of running shoes; not tennis, aerobics or cross-training shoes, but shoes made specifically for running. Expect to spend between £50-£70 for a good model from a serious manufacturer.

  2. Go to a specialist running shop When you’re looking to buy, don’t head for the major sports chain on the high street. Go instead to a shop that specializes in running footwear. At a specialist running shop, you’ll find a wide selection of shoe models and sizes, as well as trained salespeople who are themselves runners and who understand the particular needs of beginners. If you need a recommendation of a shop, ask on our general forums.

  3. When you shop for shoes, do these three things: (1) Go late in the day, when your feet are their largest (feet swell during the day and during running); (2) Bring along the socks you’ll wear while running; and (3) Have both feet measured by a salesperson, even if you think you know your shoe size (one foot is often larger than the other, and you’ll need to be fitted for the larger foot).

  4. Be fastidious about fit The running shoes you buy must fit properly to work properly. A good-fitting running shoe will feel snug but not tight. There should be room at the front of the shoe to allow your feet to spread during running. Press your thumb into the shoe beyond the big toe; it should fit between the end of your toe and the end of the shoe. In the rearfoot, your heel should also fit snugly so the shoe will hold your foot securely.

  5. Take the shoes for a test run Most running shops will allow you to jog around in the shoes you’re considering. Do so. As you run, pay attention to how your toes feel: are they sliding forward? Do they feel pinched together? Also, notice your heels: are they sliding out of your shoe slightly? In general, are the shoes comfortable? If not, try another pair.

  6. More about choosing shoes...

Apparel: not just a fashion statement

  1. Use thin layers Sweat moves more easily through two thin layers than it does through one thick layer. A well-designed layering system keeps you warm and dry during the colder months, yet still allows freedom of movement.

  2. Make it breathable Cotton is great at soaking up sweat, but it’s also great at holding on to it. A soaked T-shirt will stick to your body, and cotton’s coarse, rough fibres may chafe your skin. Breathable, synthetic fabrics, such as CoolMax, wick perspiration away from your skin and out to the next layer of clothing or to the outer surface, where that moisture can evaporate quickly, with the desirable result of keeping you cooler in hot weather and warmer in cold weather.

  3. Consider the weather conditions you’ll be running in If you rarely run in rain, sleet or snow, you don’t need a waterproof jacket. If winter temperatures in your area rarely drop below zero, you may only need one layer, so buy a good one. And unless you live in the Scottish Highlands, you probably won’t need more than two or three layers on your upper body and one or two layers on your legs.

  4. Don’t overdo it Many runners make the mistake of overdressing when it’s cold outside. A good rule of thumb is that you should feel slightly cold during the first mile or so of your run. If you feel toasty right after heading out the door, you’re probably going to get too hot later on.

  5. When the sun shines, protect your skin with a dark shirt Dark-coloured clothing absorbs UV light, protecting your skin better than light-coloured clothing, which lets light through. You may feel a little warmer in a darker shirt when the temperature soars, but sun protection is more important.

  6. More about choosing summer kit...
    More about choosing winter kit...

Running surfaces: they make a huge difference

  1. Sidestep the pavement Concrete pavements are made of crushed rock, and over time they’ll crush your legs. A little running on pavements – say five minutes – is okay, but never do the bulk of your daily run on pavements. Aside from the pounding your legs will take, urban pavements are crowded, uneven and cracked, so you can easily trip on them. Avoid them as much as possible.

  2. Beware the one-track mind Tracks are definitely easier on your legs than pavements, but they’re tougher on your psyche. Many beginner runners go to a track for their initial runs and, not surprisingly, find circling a 400m loop to be mind-numbing. Tracks are for speed sessions or races, not endurance runs.

  3. Look for the open road Asphalt is the surface on which most runners log the most miles. Asphalt isn’t the softest surface, but it’s a lot softer than concrete. Don’t run on the side of steeply cambered roads, because it can lead to injuries. If possible, run on the most level part of the road.

  4. Go for the green Parks are excellent places to run. Usually there are plenty of grass fields to run around. You can do loops around the entire park or laps around the football pitches. Most parks have amenities such as toilets, and are generally safe for solo running. Grass is the softest surface to run on, but it can be uneven, so be alert for hard-to-see bumps, holes and sprinklers, which can trip you up.

  5. Run on the dirt Smooth dirt trails are easy on the legs and great for the mind. And there’s less chance of running into hazards on dirt than on grass. Nothing’s better than running on a great trail through a forest or along a scenic river or lakefront: the pounding’s minimal, the mind wanders and the miles flow by.

  6. See here for the top 10 running surfaces...

Nutrition: fuelling the fire

  1. Never run on an empty stomach Many novice runners skip breakfast and eat a salad for lunch in an attempt to lose weight. This is a mistake – your body needs fuel to run. If you don’t take in steady calories during the day (known as ‘grazing’), you’ll be sluggish and your legs won’t want to move – and you’ll hate running. Also, make sure you eat 200-300 calories about an hour before your run, so you’ll have fuel in the tank.

  2. But don’t pig out Some new runners take the opposite approach by eating too much before their work-outs; this is particularly true with sugar. If you feel as if you’re running with a brick in your stomach, and you often end up doubled over with a stitch, rethink your fuelling scheme. A banana or a bagel is a great snack before a training session; a doughnut is not.

  3. Avoid pit stops Many beginners (and even some experienced runners) worry that drinking fluids before a race or work-out will translate into annoying pit stops. Not necessarily. Drink steadily beforehand and your body will balance itself out. If you tank up on fluids an hour and a half before you train, you’ll have time to get rid of the excess before you start running.

  4. Drink and fuel up on the run Keeping adequately hydrated is critical to your running (not to mention your health). This means drinking the equivalent of eight large glasses of water every day, and probably twice that in warm weather. It also means taking in about half a pint of fluid every 15-20 minutes of running. For runs of an hour or more, you also need to replenish spent energy stores with carbohydrates. Your optimal intake should be 50-100 calories of carbohydrate per 30 minutes of running.

  5. Eat a balanced diet Don’t be fooled by all the fad diets out there; the healthiest way to eat is also the best fuelling plan for your running. Most of the food you eat should be whole grains, fruits and vegetables. Strive for 6-11 servings of grains (one serving equals a slice of bread, 25g of cereal or a cup of pasta), five to nine servings of fruits and vegetables, and two to three servings of meat and dairy products a day. Keep sugary, fatty foods to a minimum.

  6. More about nutrition basics...

Injury prevention: five dos and five don’ts

  1. Do your warm-up by walking Even if you’re fit and not overweight, start each run with two to three minutes of brisk walking. It’s the ideal warm-up for any runner, regardless of ability.

  2. Do take it easy Either do a run/walk programme (see tip 1) or run at a pace at which you can chat with a friend without being out of breath. Running harder increases your risk of injury, not to mention early burnout.

  3. Do run by time, not distance Measure your run by time spent running, not by miles covered. That is, try to run for 30 minutes rather than for three miles. Doing this will help to prevent you from trying to go faster and faster over the same route.

  4. Do progress slowly You should only increase the actual time spent running by five minutes a day or less. Another good rule is to never increase your mileage by more than 10 per cent a week. Instead of running longer, you may want to add an additional shorter run during the week. The leading cause of injuries to beginners is running too far before they’re ready.

  5. Do stretch and strengthen Learn how to stretch properly – and devote 10 minutes to it after each run. Pay particular attention to the hamstrings, calves and quadriceps. Also, consider light strength-training exercises for the same muscle groups.

  6. Don’t try to keep up with the Joneses Running with a spouse, significant other or anyone else who is faster and fitter than you can be very frustrating for a beginner – and it can cause tension between you. Instead, seek out someone who is at your level.

  7. Don’t run with pain If something hurts, stop Don’t try to ‘run through it’ (infamous runners’ term), even if you’ve heard that’s what good runners do. It isn’t. It’s what stupid runners do – runners who get hurt again and again.

  8. Don’t leave the flatlands Once you gain experience, hills are a great way to boost fitness and strength. But not yet. Running up and down steep hills can increase the risk of pain and injury from jarring.

  9. Don’t race And don’t even think about running a marathon. Not yet. You’re learning how to train, and you’re conditioning your body. Racing is for runners who already know how to train and are ready to test their bodies. If you must run a race, look for a low-key 5K (3.1 miles) and consider walking part of it.

  10. Don’t apply ice or take painkillers before you run If you’re sore, take a day off, which isn’t a bad thing to do now and again anyway, whether you’re feeling pain or not. Building planned rest days into your programme can both motivate you and help to keep you injury-free.

  11. More about injury basics...

For The Health Of It
Running does wonders for your body. It boosts ‘good’ HDL cholesterol, conditions your heart and lowers your risk of certain types of cancer. But maybe you’ve heard all that. Here are some rather more surprising benefits:
  • You’ll stay warm in the winter. A Naval Medical Centre study of fit women found that they conserve heat better than overweight, unfit women.
  • You’ll get smarter. Your daily run may be all you need to beat your peers at Scrabble, chess or any other game that requires brainpower, according to a recent study from the Journal of Ageing & Physical Activity. In the study, men who were more physically fit performed better mentally than their less-fit peers.
  • You’ll prevent age-related disabilities. Researchers from Stanford University found that people who exercised, and who maintained a healthy weight and didn’t smoke, were half as likely to become disabled by age 75 as those who didn’t practise these habits.
  • You’ll improve your hearing. That’s right, regular runs can even help your ears to survive a loud rock concert. Researchers from the University of Northern Iowa found that physically fit people recover their normal hearing faster after being exposed to loud noise than less physically fit people.
  • You’ll live longer. Finnish research shows that walking or jogging for 30 minutes or more six times a month can reduce your risk of premature death by more than 40 per cent.

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Going For Goals

beginner misc

Discuss this article

I am 22, 6 foot 5 and 15.5 stone. I can run a marathon in under 3 hours so i consider myself to be pretty fit, however i am worried that my joints and shins will not be able to keep up for the years to come due to my weight.
Firstly i was wondering if anyone can give me some sensible advice as to how intensively i should be training.
secondly are there any shoes that can offer exceptional cushioning (bearing in mind i am a size 13!!)
Posted: 17/05/2003 at 15:51

FL - although not as tall as you, i am about your weight - for cushioning shoes i would recomend Mizuno Wave Riders, see

Also - i'd recomend a bit of cross training in the form of swimming to help insure healthy joints - Maybe rplace one of your recovery runs with a recovery swim

Make sure you have at least 1 full day off a week and take an eask week 1 in 4

I also visit a sports theropist once a month to keep me ticking over - although not cheep at £25 a session, it keeps me pain free

Hope this helps
Posted: 17/05/2003 at 15:57

cheers for the advice will, I have just ordered the wave rider. My previous trainers were worn down so much my toes poked out the front. that can't be too good for me!!
Being a student, i should be able to get good discounts on the theropist so thanks for that
Posted: 17/05/2003 at 16:06

I run 4-5 times per week and have weekend off.
I am 32 years old and want to lose 2 inch on my waist, although i am not overweight i just cannot shift this stubborn bulk around my waist. I know you cannot spot reduce as well!
I usually do 6-9k each day and add hill and speed training into my workouts.
What should be my %hr for fat burn?

Posted: 16/02/2004 at 13:34

I have just bought new trainers, Asics GT2090. They were really comfy in the shop and are a size bigger than i normally wear so are wide which I need.
I have started geting pins and needles in my feet and pain in the sole of my foot, near the toes of my left foot, after about an hour of running.
I am really puzzled as my feet are not cramped and I can move and spread my toes with ease.
Any suggestions?
ps I can't afford another pair of trainers!
Posted: 19/02/2004 at 22:53

AJ2 - Maybe to do with the way they are laced? Otherwise, take 'em back to the shop. they will advise.

tp - not sure. try starting a thread specific to it on this or the training forum.

Posted: 19/02/2004 at 23:14

I ran the 2003 London marathon & did the 2003 26mile Moonwalk,since then i've hardly done any running. I'm desperate to start again and to run a few 10k's this year, i've been out on a few morning run/walk's,Do i need to eat anything before a very early morning run? i'm finding starting again quite hard going, Help..!
Posted: 18/03/2004 at 22:02

i dont eat before my am runs though if im trying a long one thats a problem
usually ok up to 5-6 miles
come and post on training
Posted: 18/03/2004 at 22:46

ps did the FLM and moonwalk too
Posted: 18/03/2004 at 22:46

I used to run 10k in under 35 mim, now after a small lay off, I feel sluggish and not as sharp as i used to. Also I suffer from really sorearches in the morning, anyone know how I can get outta my rut?
Posted: 10/04/2004 at 17:30

hi all!
i'm totally new to running, just started in january, i've built up from nothing to about 6 miles and loving it lots :o)
i'm having some trouble with my trainers, they're really comfy to start with but after about an hour running they start to rub a bit. given that i can't afford a new pair (i really can't!), is there anything like blister patches which would stop this?
also, why do all the "beginners tips" insist you don't go near hills? - i live at the top of one and you can't go anywhere round here without heading up and down ...!

Posted: 22/05/2004 at 10:42


I've just started to road run after getting very bored on the running machines in the gym, and think its fab. The country roads around home are rather hilly, but I can comfortably run for about an hour, and cover about 10K. However, I've started to get twinges in my knees. I have got a good pair of running shoes and don't hurt anywhere else! My knees feel as if they are 'cold'. Unfortunately I can't escape the hills but would love any tips.
Posted: 14/06/2004 at 11:35

Hazel, it might be worth trying some specialist running socks, often they are meant to reduce blisters, and they're a lot cheaper than new trainers :). As for the hills, I'm assuming that rather than just having to go up or down a hill they are advising that you don't try to do intensive hill training. I live on the top of a hill to and I've never had problems. I think it's just meant to stop people overstraining themselves, but I could be wrong.
Posted: 19/06/2004 at 20:53

Amanda Johnston I hate to say this but I think your problems could be caused by your asics 2090. I had been running in some a few months back and had similar problems to yourself. I also noticed when I had done any hard running that I would have small blobs of bruising on the top of my feet about an inch down from the end of my toes [if that makes sense!!] Anyway I carried on running in them not thinking it was the shoe and unfortunately had a major injury and tore something in my foot that has taken me out of running for 6 weeks at least. I would be very wary of ever running in asics 2090s again and if before the 2090s you didn't have a problem I would definitely look at the shoes. Good Luck.
Posted: 20/06/2004 at 11:50


your trainers do not siut your feet. You can take them back to the shop you purchased them from. i had exactly the same problam. I tried different socks, losening the laces and none of it worked. After about two month i took them back to the shop and they happily exchanged them. they said that they just didn't suit my feet otr the way i ran. Not every runner runs the same, some take long strides,n i personally take shorter strides. i tend to land slightly to the side of my feet, some people land neatly on to their heel first.
Take the shoes back. If it is a decent shop (normally owners are runners themselves) they will take them back, and allow you to swap. Test them out as well. go for a run around the block before you buy them. Good luck
Posted: 24/09/2004 at 12:52

Freddie, I'm 21 6'5" 15.5 stones.
Try glucosamine sulphate and cod liver oil tablets - I'm not sure if they're doing me any good but I suspect they are.
Posted: 24/09/2004 at 13:00

Message to Hazel. I started running about 2 years ago, but only recently joined my gyms running club. They use hills quite a lot in training, and my fitness has improved dramatically since hill training. You can't always avoid them when out running, and I now enjoy my runs much more knowing that I can tackle the hills. You can always recover on the way back down! Good luck.
Posted: 05/10/2004 at 12:33

freddie must agree with 2 trenches glucosamine sulphate 500mg 3 times a day certainly helped my dodgy knee and i am 16stone 5foot ten plus you can get them cheap at holland and barrets so that nice kim wilde tells me
Posted: 04/11/2004 at 15:26

After some help. Recently started running again after a long absence. Advised by running shop to wear Asics Kayano XI. Still experiencing tightening of calf after approx 2 miles. OK to walk, with some discomfort, but painful to run. Do 10 mins warming & stretching. Anyone help with specific exercise to alleviate this problem?
Posted: 13/04/2005 at 07:55

I have been running on and off for 4 years or so, (mostly on a treadmill at the gym) but i have run a few 5ks and 1 10k, am doing a 10k this June so I am in training at the moment, I am 51 and like to think that i am quite fit, however, i hate running out of doors I find it more exhausting than the treadmill, how can i overcome this.
Posted: 29/04/2005 at 09:47

I have never run before and am overweight. I have just entered for a 5k race in 2 months. A little ambitious I know but I needed to do something that will hopefully get me motivated. If i walk and partly jog (maybe!!!) the race will people laugh at me and do other people ever walk. I am so scared!!!
Posted: 20/07/2005 at 20:53

Yes, other people do walk.

What sort of 5k? They come in all sorts from Race for Life, which is very friendly to first timers, village fete 5k's which are also a good introduction, to interclub competitions in which I would not get back before the next to last runner had finished his second round at the pub.

What you are doing is worthwhile, and the beginning of a change that does more than shed pounds. There will be no mockers worth noticing. Those who mock are not worth noticing, by definition.

I have come last in races. I'd rather be last than not in the race. I've come last in a race which was also my personal best, and far from my first at that distance.

It may, indeed, it probably will take a deal of courage to pin a number on your front, line up at the back of the pack behind a mass of people all of whom seem fitter stronger and slimmer than you. But you will find the courage, have already taken the first steps, and the act of finding the courage in and of itself makes you hugely stronger.

Don't be afraid. You will be fine.

Posted: 20/07/2005 at 21:22

Thanks thats really reassuring. It's the Liverpool Hydro Active Women's Challenge. I read about it in a magazine and thought what the hell!!
Its about time I did something and hopefully this will focus me and stop me falling off the wagon!
I have always wanted to race and the London marathon is an ambition but as you said its not about winning. I need to do this for myself and hopefully raise loads of money for charity.
Thanks again for the message, it really cheered me up.
Posted: 20/07/2005 at 21:40

Stay motivated. Keep reading the kind of comments like that of Stickless.

When I started running I was 7 stone heavier than I am now - five years later and v proud of the change I made in my life.

In my first race I just managed to avoid coming last but at that point I became a runner - wanting to do better and better. In my last race on Sunday I came 5th!!

Dont worry about the crowds - they are there to support you. You'll be fine.
Posted: 20/07/2005 at 21:41

Thanks and wow congrats on losing 7 stone I'm impressed. Hopefully in a couple of years time that;ll be me saying that. Fingers crossed. Thanks for the support. Going for my first ever jog tomorrow so hopefully will get further than end of road, but hay at least I'm trying.

P.S does anyone know how to change my name on these pages
Posted: 20/07/2005 at 22:06

Catherine - the race you've entered is a fab introduction to running. It's a really supportive women's event. You won't be anywhere near last, guaranteed. Just enjoy and good luck with the training.
Posted: 20/07/2005 at 22:28

Excellant, thanks. Thats what appealed with it being a womens event. I will do my best to enjoy.
Posted: 20/07/2005 at 22:42

Catherine - running is about the friendliest sport I've ever been involved in. A whole heap of runners started out just like you are with the desire to lose weight and get fit. I've lost 6 stone through running and next year intend doing a half marathon or marathon every calendar month and the Himalaya 100 Mile Challenge (4 marathons spread across 5 days at 12,000 feet up in the mountains) all to raise money for charity. You can get there
Posted: 21/07/2005 at 06:44

Wow, I'm very impressed. 6 stone is ace. The Himalaya challenge sounds fantastic. You'll have to let us know how it goes.
Posted: 21/07/2005 at 09:36

Catherine - to change your name go into "My details" at the top left of the page. If you put in something under "Nickname", that's what you'll appear as on here.

Best wishes with your first race - you'll be hooked before you know it :o)


Posted: 21/07/2005 at 21:50

echo above

if you are struggling in a race you can guarantee at least one person will help to keep you going. it's brilliant

Obviously there are the speedy g!ts, we doin't talk to them, who finish several hours before us mere mortals, but more often than not those who know us will wait for us slowbies to finish and cheer us over the line

keep it up and be proud
Posted: 21/07/2005 at 21:53

Thanks for that, I have finally changed my name. Quite easy when you know how.

Thanks to everyone for the support. First run tomorrow so fingers crossed.

Take care everyone, Cat.

P.S. I'm gonna stop chatting on this thread as I don't have the time to do two but I am keeping people posted on my thread called Am I mad?? So please feel free to come and chat to me there. Its just I didn't know how to set up my own before.
So thanks again to everyone who has sent me messages it is much appreciated and hope to chat again soon.
Posted: 21/07/2005 at 23:22

HI, im just about  2months from my first 1/2 marathon in about 16 years(newark). ive returned to running as i have also entered the robin hood full marathon in sept. im 41, 14ish stone and 5'10" ive got to get some more trainers and was looking at the comments regarding mizuno wave, would these be suitable for the type of distance im doing, im up to 9 miles and average 30-40 miles per week. im a plodder and intend to remain so..thanks-sl
Posted: 19/06/2008 at 10:45

well i have started

                                 i am 43 overweight and i have gone out today and did my first walk run bit. I cant believe how out of shape i am? This is from a person who did a last half marathon about 22 years ago. So if i can start to get back on the road i am sure you can as well, i used to love running in the light rain and the early morning runs and the longish runs on sunday morning, but with a job family i did i admit let it slid by?  So any trainging tips help please send me a email or thread, i am now looking at getting a new pair of trainers i dont think there is much life in the old swaety smelly set looking at them lol.

cheers dave  

Posted: 29/04/2009 at 15:02

Hi everyone,what a great forum!

I have just purchased a new treadmill and had my first session on it.I am 36 and over weight by about 21 pounds! I used to be very fit and into middle distance running but now find myself struggling! Great tips on here and i ran/walked for 30mins today and oh did i feel it afterwards! Funny in my head i still feel i can run like i used to but i realise that it takes alot of time to build things along slowly so i can reach my goals i the correct manor.Just one question,when i run is it best to have a slight incline on the treadmill to compensate the movement of the belt?

Thanks Ro

Posted: 11/10/2010 at 21:37

Hi I am new to running I am 48 years old and have had both knees replaced i am now upto about 3k when running any tips would be a great help as I dont want to do ant damage to my knees 
Posted: 18/12/2012 at 20:20

Wow, amazing, Roger; I can't help you, but I think that's brilliant!

Posted: 19/12/2012 at 12:25

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