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What’s the best form for running up hills?

By on in Training
Different inclines mean a different running style. Olympian Jo Pavey explains how to nail the technique.

What’s the best form for running up hills? Shorten your stride length and slightly quicken your cadence. Overstriding in an attempt to eat up more ground will be tough on your muscles and hard to maintain. Lean into the hill a little, but don’t bend forward at the waist, as this ... 

Is SPF 15 enough sun protection for runners?

By William O. Roberts, MD on in Health
A broad-spectrum sunscreen with a higher SPF is the best choice for preventing skin damage.

Sunscreens are very helpful for preventing sun damage and reducing the risk of skin cancers. But there are so many skin-protection products available now, it can be confusing as to what to use. First, what is SPF and what does it measure? SPF is short for “sun protection factor." It is an ... 

Running in the sun: Pros and cons

By K. Aleisha Fetters on in Health
Research reveals surprising perks of running in the sun - if you take care out there.

A runner’s relationship with the sun is complicated. You love soaking up its warmth and energy, but you hate when it leaves its mark – age spots, tan lines, painful burns – and you dread the long-term damage that may result. There are, of course, reasons to be wary, especially ... 

Ultrarunners burn carbs as fuel

By Liz Applegate, Ph.D. on in Training
A small study found that fat-burning may not be as effective as people think.

For decades, exercise physiologists and endurance athletes have understood that marathons, and other endurance training and races, drain glycogen stores, which leads to fatigue and “bonking,” or hitting the “wall.” It’s become common knowledge that fuelling with carbohydrates from sports drinks, gels, and chews helps stave off the energy drain.  But lately, some endurance athletes, fuelled ... 

Why you should take a positive attitude to failure

By Nick Dines on in Training
A shift in mindset can take your running to the next level. It’s time to become a black box thinker.

The idea of learning from your mistakes may sound like a cliché, the kind of glib adage you’d expect to hear from abundantly sideburned 1970s football managers. And let’s be honest, how many of us can say we genuinely use our failures as tools for learning? How often have you meticulously, ... 

19 running motivation boosters

By Joe Mackie, Kerry McCarthy on in Training
If your willpower hits the wall, consider this a delivery of psychological energy gels specially formulated to refuel your flagging running mojo.

1/ Horror show Netflix marathon seeming more appealing than a tempo run? Recent research linking TV watching to premature death might just nudge you off the sofa and into your running kit. The study, published in the American Journal of Preventive Medicine, followed 221,426 adults over 14 years and found watching ... 

Last but not least

By Lisa Jackson on in Community
One-time staunch fitness-phobe Lisa Jackson ran her first marathon at the age of 31. In April 2016 she ran her 100th, more sure than ever that there’s more to running – and life – than going faster. Here she explains why running’s not about the time you do, but the time you have…

By rights, I shouldn’t be a runner at all – I’m really rather rubbish at it. I only started in my 30s and I’m patently not cut out for it. I waddle. And I walk. A lot. Oh, and I don’t take running seriously enough, as evidenced by my love of ... 

Why do my legs get tired before I'm out of breath?

By Jenny Hadfield on in Training
We suggest some training strategies to put more pep in your step.

Why do my legs get tired before I'm out of breath? Your legs may not be keeping up with your cardio for a variety of reasons. Here are a few, and some options for tweaking your regimen to move faster. Run less often and with higher quality When I started running in my ... 

3 mile repeat workouts for any fitness level

By Pete Magill on in Training
Make the most of the mile in your training sessions, whatever your fitness level.

Mile repeats are a quintessential interval workout that will help to build your physical and psychological fitness – their length forces you to adopt a race-like mentality. But when you change the pace or number of reps, you change the physiological effect, which makes them a key speedwork session for ... 

10 tips for first-time marathon runners

By Susan Paul on in Training
How to build up to your first 26.2.

I started running six weeks ago; I train three days a week and have already built up to running a 3K in pretty decent time. I know this may be crazy, but I’d like to do a marathon some time next year. Is that a realistic goal or is it ... 

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