. This "pronation" is critical to proper shock absorption. The foot then rolls back out on to the outside section of the forefoot. Shoe: Stability With a good balance of cushioning and support. Also recommended for beginners or if you're increasing your mileage

The chances are, when you started running, your goal was simple - run more, walk less. Inevitably, as you progress, you expect more from yourself. But some runners avoid stepping up the intensity, citing a range of anxieties. Here's how to free

dirt track; it’s easy on the body and relaxing for the mind.5. Set goalsStaying fit and healthy is great reward in itself, but setting a goal can make you more motivated and help you enjoy your running more. When you sit down and set yourself a goal

As runners, we all want to increase our endurance, but we’re often referring to different things. While the beginner often wants to go further – from two miles to four miles, then to six, more experienced runners don’t see much point in running

realistic goals to post-race recovery. Avoiding InjuryDon’t let that niggle become an injury – build mileage gradually, train on forgiving surfaces, and wear the right shoes.Beginner's RunningThe real basics - choosing shoes and kit, the best walk

Running is simple: just put one foot in front of the other, and keep repeating. It’s a shame, then, that training for peak fitness and performance isn’t as easy. No matter how much or how little experience runners have – elite, beginner or anywhere

you close to your potential, whatever your training or racing goals?You guessed it: there are. Use the following three sessions as the bedrock of your weekly routine and you’ll be firing yourself up with speed, strength and endurance – the three key

As runners, we all want to increase our endurance, but we’re often referring to different things. While the beginner often wants to go further – from two miles to four miles, then to six, more experienced runners don’t see much point in running

-month training plan may not sound simple, but it only takes an hour or two, and once it's done you won't have to worry about it for another four months. Work backwards from your goal, and plot out each week's work-outs one by one, including long runs, speed

Cooper, aerobics pioneer3. Be a minuteman"The biggest mistake that new runners make is that they tend to think in mile increments – one mile, two miles, three miles. Beginners need to think in minutes, not miles."—Budd Coates, coach4. Go for good shoes