workout short. Do a little cross-training for a couple of days to let that sensation dissipate, so you don't become injured."8. Take notice of sharp painSome minor aches and pains are common, and rest should clear them up. Back off by walking or riding a

arsenal. I can prepare for battle.Like Napoleon, I pace back and forth in front of my assembled shoe troops. What shall we confront today? A long run? Where are my favourite cushioned shoes? Heading for the track? Where are those lightweight trainers

him to the finish.At the one-mile mark he was running faster than his goal pace. Some of us doubted his strategy. The course was not impossible, but it was unusual – an out-and-back route that was uphill to the turnaround, then downhill to the finish

him to the finish.At the one-mile mark he was running faster than his goal pace. Some of us doubted his strategy. The course was not impossible, but it was unusual – an out-and-back route that was uphill to the turnaround, then downhill to the finish

.To help make all this happen, here's our first-ever beginners' racing guide. Here, you'll find everything that you need to know – from tips on nutrition and warm-ups, to race-day strategies and recovery techniques. Race DayRace day can be intimidating

me year after year." Amby Burfoot, 54. Years running: 38Listen to pain"Localised pain can be an early warning that something is not right. It may mean it’s time to back off from running and find out what’s wrong. Listen and react to the pain. You may

, or beer, whose silicon content boosts bones.BAD GUY: TVThe good news: What the 'idiot box' takes away, running can give back. In a study by The American College of Sports Medicine, students were given memory tests before and after exercise, and running

should clear them up. Back off by walking or riding a bike for a few days, ice the area a few times a day and take anti-inflammatories as needed. If you experience sudden, sharp pain while you're exercising, try walking it out for a few minutes

This section is adapted from No Need For Speed - A Beginner's Guide To The Joy Of Running, by John Bingham. Buy this book!Many adult-onset athletes believe that living an active lifestyle would be easier if they could trade the body they have

. That way if you cut them too short and your toes are painful, they have time to heal. – RoobarbFor two days before the race avoid strong or spicy foods, and, if you can stick to what you have been eating during your training. Stick to carb loaded foods