waste time wandering around the gym, wondering what to do next," says Kravitz. "Know what you want to accomplish before you even walk through the door.Ease into itBeginners often try to do too much, too soon and too hard. This can lead to muscle soreness

www.andrewheadingphotography.comThere are plenty of fit, accomplished runners who think that ultra-marathons (races beyond marathon distance) are something ‘other people’ do. Thirty-nine-year-old Jane Riley was one such runner, until the beginning

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

friends or the staff at local running stores about which races are the most fun for a beginner - these are the ones that attract runners of all abilities and a large crowd of cheering supporters.When I race, everyone seems faster than meThere will always

-life runners – it is an invaluable resource if you're a beginner starting out on your running career, or looking to improve your performance and reach your full potential.With comprehensive chapters on training, equipment, nutrition, injury treatment

). You can also do strides after a run (grass fields are nice), striding for 15 seconds one way, then jogging back and repeating 8-10 times.5. Races (5Ks and 10Ks)Entering races now and then will do two things: first, it will help you to learn to run at a

with 10-15 minutes of easy running before picking up the pace. Combine that with stretching for optimum results.5. Don’t start too fastBeginners usually err on the speedy side of speedwork. Hold it steady, and don’t run so fast that your breathing

The Magic MileThe 7 Key Ingredients of Mile Training A Beginner's Guide to Mile RacesFast ForwardStrong and LongOur best mile schedulesThe Go-Fast Mile PlanThe 'Treat Me Gently' MileThe Solid MileThe Murderous MileThe Alternative RW Mile Schedule

difference between the two in terms of training volume (though beginners might keep their long runs below 13 miles), and you'll also need a marathon-style approach to diet, rest, mental strength, and the all-important taper. Tapering for a half

for you to race over in the future. 8. Learn the hard-easy routineWhether you’re one of the world’s elite or a beginner, stick to the ‘hard-easy’ method of vigorous exercise followed by either a rest day or a recovery run. Even if you do feel fantastic