?Food before runningHigh energy drinks and losing weight…I want to have energy, but to lose weight too…Should I eat after a run?What will fill me up? RACING FOR BEGINNERS10K - how to train for one?5K to 10K - the 10K schedules look complex…First race - will I

triathlon 1500m, 40k, 10k), compete in an Ironman 2007 Read moreDave Aitchison: Age: 28PBs: Supersprint triathlon (400m, 20k, 5k): 54:33 Olympic triathlon: 1hr 59:10Target: Olympic tri: 1hr 57 Top 30 at World Age Group Championships Read moreNatalie Creswick

Simon Lewis – I've realised that racing is more than just the sum of hard training miles. It's as much to do with the picture and images in my mind. Breaking 50 minutes for 10K was such a thrill that having done it once, I'm convinced I can run even quicker

, the route winds past Moorish Spain's most beautiful sights. A record 7,345 runners lined up last year, because Palma isn't just about race times – it's about getting everyone involved. Whether you opt for the marathon, half-marathon or 10K, there's a race

to begin. It's easy: run slowly in one direction for 30 minutes, then turn around and run nearer to your 10K race pace for the next 20 minutes; when that's done, jog back to your starting point. Do more with lessMany runners train more or faster than

at half-marathon pace• 5 minutes at 3 beats per minute above 5K race pace OR 5 minutes just above 5K pace• 5-minutes easy jogAcceleration run for Olympic-distance tri40 minutes continuous running as follows:• 7 minutes at 36 beats per minute below 10K race

to move from 10K to half-marathon? I only have one pace. How can I speed up? How essential are rest days? What can I do to improve my kick at the end of races?  Nutrition BasicsFuelling your body with the right food will not only boost your energy levels

Whether you’ve decided to make a change to your lifestyle, or you’ve just been roped in for a charity race, this index of our best beginner articles is for everyone taking those first running steps. From can't-fail motivation, to a first 5K or 10K

:00 min/mile but every few weeks try doing some of the second half of your run at 9:00 min/mile.Also, do some speedwork or tempo running where you aim for a pace that’s one minute per mile faster than your goal pace. Do some races and pace a 10K race one

't make you feel less alone, then nothing will! Are you a beginner? Then it's time you met the other 18,508 (or 26.5%) of members who are too. A 10K runner? Then squeeze onto the start line along with the other 20,695 members who rate it as their favourite