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Afghanistan's only female marathon runner

By Marianne Seymour on in News
25-year-old Zainab* was the only woman to compete in Afghanistan's first marathon this October.

Taking steps towards gender equality one run at a time, 25-year-old Zainab* took part in Afghanistan’s first marathon in October this year. Among around 35 runners, she was the only woman to compete. Zainab's mission is to inspire other women, especially women in Afghanistan, to have hope for the future ... 

Where should your feet land while running?

By Alex Hutchinson on in Training
Is it really possible to land right under your centre of gravity?

Most of the debate about running form focuses on how your feet hit the ground (i.e. heel, forefoot). But there’s another question worth thinking about, which is where your foot touches down. The conventional advice you often hear is that you should avoid having your foot land too far in front of your body, because this ... 

Ballet barre classes for cross-training

By Georgia Scarr on in Training
Plié your way to better running form with the help of barre classes.

Sick of swimming and bored of bike rides? You’re in luck: there’s a new cross-training trend in town. Ballet might be typically seen as the preserve of small children and impossibly flexible professionals, but it’s one hell of a workout. Fear not if you don’t know your arabesque from your ... 

What's the difference between fartlek, tempo and interval runs?

By Jenny Hadfield on in Training
Here's a quick breakdown of these three major types of speed workouts.

Fartleks Fartlek workouts are not only fun to say out loud, but they're fun to run. Fartlek is Swedish for "speed play," and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warm up, you play with speed by running at faster ... 

"Non-local” fatigue explained

By Alex Hutchinson on in Training
Why does arm exercise make your legs feel tired?

“Non-local fatigue” is one of those phenomena that seem either completely obvious or totally mystifying, depending on how you look at it. Consider, for example, a recent experiment by Michael Johnson and his colleagues at Nottingham Trent University, whose results appear in the Journal of Applied Physiology. The basic task in the ...  ... 

Will hill runs make me faster in flat races?

By on in Training
We ask Olympian Jo Pavey whether hill training is worth it.

Will hill runs make me faster in flat races? Absolutely. They’re a great way of developing leg strength and power in a dynamic way. Stronger legs allow more force to be generated by each stride. Speed requires good running technique and to run uphill effectively you must use your muscles in ... 

Is heavy breathing normal for runners?

By William O Roberts, MD on in Training
Until your body warms up, your breathing may feel heavy.

Does your breathing seem heavier at the start than in the middle or at the end of your run?  Fear not. The body is an integrated system that kicks into gear as you start your run and increase the oxygen demands of your muscles. The regulation system increases your heart rate ... 

7 simple ways to refresh your running routine

By Bob Cooper on in Training
You don’t have to totally overhaul your training to become a better runner. A few small adjustments can bring great rewards, making you fitter, faster and more motivated.

1. Add one mile to long or tempo runs Why? Endurance. It takes just six weeks of covering the same distance on long runs before they start to lose effectiveness, says running and triathlon coach Troy Clifton. ‘By adding a mile, you gain endurance as your lungs and muscles make new ... 

Giving is receiving: The power of race day support

By Rhalou Allerhand on in Community
Ever wondered if cheering at races makes a jot of difference to runners? Check out our race day support stories.

Following a frustrating spate of ailments, last weekend I begrudgingly dropped out of a big race. After recently writing an article on the subject, I was painfully aware that running an ultra while feeling below par was a bad idea, so I decided to heed my own advice and DNS. ... 

What is the minimum number of weekly runs I need in marathon training?

By on in Training
It's one of the most common pre-marathon training questions - how often do you have to run? We ask Olympian Jo Pavey.

What is the minimum number of weekly runs I can do when training for a marathon? Four runs a week could be considered, but you may not give your best performance and the sessions you do will all need to have a purpose. Try a long run, a tempo run, a ... 

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