is not recommended for beginners because it puts too much stress on muscles and connective tissues that may not be ready to handle the load. It may also put extra stress on the knees and Achilles tendons. Hill training made its first big impact in the early 1960s
The ‘Get You Round’ schedule A beginner’s programme, mixing some walking with running, over 4-5 days a week.The idea here is to get you fit enough to make it round the course, regardless of speed, so there’ll be very little fast work. You need
to indicate when you should change pace; otherwise, you can just glance at your watch periodically to keep track of when its time to change.3. HillsWarm up with a 10-minute run to the base of a hill that has a steady (but not overly steep) slope. Run up
? Whizzing round two laps of the home of British motor racing are a wizard way to pass a spring evening, and while Murray Walker may not be on hand to cheer you round the chicanes, beginners could hardly hope for a flatter track, and for F1 fans
of agony on Buzzard Bait Hill. It was worth it.All week I had heard about the race up Buzzard Bait. The veterans spoke of it in hushed tones. The first-timers like me listened intently to stories of years past. As our day to take on the hill approached
it behind you."Hill PowerReady to step up to a new challenge? Tweak your route so it includes one or two gentle inclines. Running uphill strengthens your quads and glutes, while haring back down teaches you to control your form at even at faster paces
enough sport. There's only one thing that's bothering you: if running's so simple, why do you have so many questions? You're not alone.Every beginner worries about how to get started and has a lot to ask - about how to get motivated, what to eat, how
. The faster you can breathe out, the quicker you can breathe in oxygen-heavy air.If you want to improve your ability to breathe economically at higher exercise intensities, practise running at higher exercise intensities using intervals or hills.David Tilbury
1. Southport MAD DOG Seaside 10K, MerseysideDate in 2012: February 12This year’s 10K top dog, a flat race taking in town, country and seaside scenery, also comes highly recommended for beginners. With chip timing, a medal, a techical tee memento (in
and paces?HillworkBeginners - Hill TrainingHow should I structure hill reps?Heart rateCalculating threshold heart rateHow should I calculate my maximum heart rate?Long runs and cardiac/heart-rate driftMy heart-rate zones seem wrong...My race heart rate
