running for decades, you’ll learn something from their answers. Every beginner asks at least a few of these questions at some point. Here are the answers:How do I get started? Start walking for an amount of timethat feels comfortable - anywhere from 10

. If everyone else increased their mileage by 10 per cent per week, then I’d increase mine by 20 per cent. Eventually, I learned that improvement comes when you learn to balance effort and recovery. Now I know that I need to mix lots of easy-run days around my

the equivalent of eight large glasses of water every day, and probably twice that in warm weather. It also means taking in about half a pint of fluid every 15-20 minutes of running. For runs of an hour or more, you also need to replenish spent energy stores

-jogging; 1:36 on a ski machine; 1:15 on a step machine; 1:36 on an exercise bike; and 1:36 on a rowing machine.10. I need strong legs for running, why should I work on my upper body?There's no doubt that your legs are your main priority when it comes

Running is a wonderfully simple sport. You're in charge, and you can run where you want, when you want. Best of all, if you follow these principles, you can make it last a lifetime1. Walk before you run Few people are able to run a mile

’t think of that final plate of pasta on the eve of the race as your last meal. Your body will use up some of that food energy overnight, so make sure you have breakfast. European 5000 and 10,000m champion Sonia O’Sullivan chooses bread or cereal, coffee

to begin. It's easy: run slowly in one direction for 30 minutes, then turn around and run nearer to your 10K race pace for the next 20 minutes; when that's done, jog back to your starting point. Do more with lessMany runners train more or faster than

in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a

Next time you see another runner out on the street, take a closer look. Is he thinking about smashing his 10K PB next week, or getting smashed at the pub later with his running friends? Is she wondering how she'll fit in next week's training, or how

right away. I started running in 1979 and finished my first marathon only a year later. In my first three years of running, I did seven marathons. I never even ran a half-marathon until 1982. Luckily, I didn’t get injured. But if I had concentrated