motivates people like success." Get stuck in: Attending aqua-jogging group classes is one of the best routes to recovery. Doing just a 15-minute session twice weekly keeps fitness levels up without putting strain on your joints.Marshal art If you crave a

well enough.If you want to... Beat injuryBuild on this: Aqua-jog to runUsing a buoyancy belt like Keifer's Aqua Runner (£17.99, swimshop.co.uk) to keep upright and afloat, you can run underwater at the same intensity as you would on the road, but with a

from injury you can maintain your resistance workouts with aqua jogging. "It removes the high impact associated with running but recruits and trains similar muscles," says Lane.2. Calculate your maximum heart rate accuratelyWomen's hearts

injury you can maintain your resistance workouts with aqua jogging. "It removes the high impact associated with running but recruits and trains similar muscles," says Lane.2. Calculate your maximum heart rate accuratelyWomen's hearts are smaller than men

of workshops and training days designed to help them cope with the wide range of challenges thrown at aspiring athletes -everything from nutrition advice to media training to aqua jogging classes.In an inspiring press conference RW learnt how these young women

to the marathon. Tempo sessions generallyfall into one of two categories: steady runs of 2 to 6 miles; or long intervalswith short recoveries. Here's an example of the latter: 4 x 1 mileat tempo run pace with 2 minutes of recovery jogging between efforts

exercises are best for you as a runner. In order of specificity, the following are the activities that will best complement your running:1. Elliptical trainer2. Aqua-jogging3. Cross-country ski machine 4. Step machine 5. Stationary bicycle6. Rowing machine

before that and you’ll be back at square one in no time." Can’t give up the run? Aqua jogging has been proven to help maintain the fitness levels of injured runners.Boost your stretchingWant to feel better quicker? Try reciprocal inhibition stretching