Running doesn't get better than this. The 10K is a classic distance that covers all the bases - it's far enough to test you to the limit without shattering beginners in a way that a longer event can, yet short enough to be doable in a satisfyingly

. The owner of the footsteps was the running club’s sweeper, and he explained that his usual role was ensuring the octogenarian members made it back in one piece. He made it quite clear that I wasn’t going home before I’d done the full 10K. After gasping my

to your wrist to check your heart rate - then go back and do it again.9. You can’t remember your mother’s birthday, but you can rattle off your last five 10K times, including the seconds - and you know they’re faster than hers.10. When you read this list

Press). Be sure to watch your step on unstable terrain, though. The workout: Try trail fartleks. Running fast uphill builds strength; running fast downhill increases turnover. Jog for 10 minutes, then go  hard (about 10K pace) for 30 seconds, easy for 30

London 10K in Richmond Park. I didn’t run it all, but I finished, really enjoyed it and that gave me loads of confidence. Afterwards I think I could have gone round again, and the marathon is only four times 10K, so I can do it. At the moment, though, I

and have been shown to reduce running performance over 10K by as much as 2 minutes. It is also worth noting that cases of exertional heat illness, such as heatstroke, are not isolated to the summer months. The best way to assess your fluid loss

?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

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

absolute limit. Just like the runners around me. It may be hard to imagine the last 10K of a marathon as being fun – but it was. The joy that eluded me at the start of the race overwhelmed me at the finish. Rounding the track for the final 400 metres, I

– of running. I thought that being a penguin meant looking past others’ expectations and getting to the truth of myself. I thought that being a penguin was about being slow.But then, not long ago, a 32-minute 10K runner introduced himself to me as a penguin. I