nutshellOur 1400-article archive covers training, racing, injuries and health, shoe and gear reviews and buying advice. Our one aim: that the most nervous beginner and the zippiest racer alike will be able to find a useful answer to almost any running

different grass circuits: one of 1100m, one of 1300m and one of 1400m. Each runner’s speed determines the loop that they do, and if the session is, say, three laps, two laps, one lap, the faster runners run the longer distances but the interval time

Sometimes there just aren't enough hours in the day. That's why we've published these handy 60-Second guides, bite-sized articles about some of our most popular topics. Crammed with short, sharp advice, they’re a great introductory resource

Jenny Hadfield, co-author of Running for Mortals (£10.53, amazon.co.uk). Take AimNow that you’ve reached your original goal of becoming a runner, set your sights on another running goal to keep yourself pumped. Lots of new (or returning) runners get

the day after an easy run or a day off, so you’re rested and ready to perform well. For 10K Runners: 1 to 2 easy miles to warm up 3 x 1 mile at 10K race pace with 2-minute jog recovery 1 to 2 easy miles to cool down For Half

, and hold stretches for at least 10-12 seconds.Finally, don't end a run with a sprint finish to your front door. After any brisk running, jog gently five or 10 minutes to let your muscles ease out.Still pushed for time? Five key articles to print( indicates

start with a walk/run programme. That means alternating two minutes walking with one or two minutes jogging; go for 10-20 minutes the first time, then build it up over a period of weeks, gradually increasing the total time and the proportion of running

session a week:Five simple speedwork tipsJust try slightly faster-paced bursts in a normal run to start with - to the next lamp post, and so on; anywhere from 15-90 seconds each. Aim for three total minutes of bursts the first time, then five, then seven

at least 10,000 steps (roughly five miles) in the course of every day. 6. Dare to be differentVary your running so that you feel excited about each session. Change your regular route, try a park in another town, go to a track, explore a new trail, run

lifts. Repeat with left leg. Repeat with right / left leg for 9, 8,7, etc down to 0.Go straight on to 1d)1d) Same position as 1c) but lift straightened right leg and hold for 15 seconds. Repeat with left leg. Then right leg for 10 secs, left leg for 10