to stay energised throughout the day. Try three miles in the morning and three in the evening instead of one six-miler. Running in the morning prepares you for every challenge you’ll face during the day. Running in the evening (at least three hours before

UAN: Article type:++needs pics++--If you’re comfortable with the basic stretches, try these more advanced alternatives. 1. Kneeling quadriceps stretch against wallYour rearmost shin and the top of your foot should be flat against the wall, as you

UAN: Article type:++needs pics++--These stretch more than one muscle group at once – including your upper body, an often-neglected area in runners. 1. Downward-facing dogKeep your feet hip-width apart and your hands shoulder-width apart. Keep your

, drain the fluid with a sterile needle, wash the blistered area with warm, soapy water and apply an antiseptic cream. Cover with blister tape or a plaster.Subscribers can find out more essential health advice in the full article. If you'd like

's a no-brainer," says physiologist Scott Powers, a free-radical researcher at the University of Florida and author of the 2004 article "Dietary antioxidants and exercise" in the Journal of Sport Sciences. "The problem is, in reality, we have

of caffeine drinkers, who downed 1.4mg of caffeine per pound of body weight (a 355ml coffee for a 68kg person), had a 1.2 per cent improvement in an 8K race. To read the full article (including a breakdown of how much caffeine could be in your favourite hot

. Still after more advice? Here are five informative articles to print and read later... ( indicates subscriber-only)Core Values Build your performance-boosting core muscles with these four easy floor exercises. Fast Legs, Firm Abs Outdoor cross

connect better."To read the full article - including information on how your body reacts under stress, the key to a hassle-free commute and real-life testimonials - subscribe now. You'll even save 30 per cent on your annual subscription by doing so right

the highly trained athlete, sleep becomes more important, but the hours might be less because their sleep is more effective," says Paul Martin, author of Counting Sheep (Flamingo; £7.99). To read the full article - including race-day advice, the pros

's an investment that will pay dividends on the road. HARD CORE, HEALTHY RUNNERYour core is like a power plant. If it’s not working efficiently, you’ll waste energy, says Tim Hilden, a physical therapist, athletic trainer, and exercise physiologist, specialising