that builds you up in realistic increments to the date of your race (allowing for one or two easier weeks at the end). If you can use a schedule from RUNNER’S WORLD, a good book, or an accredited coach at your local club, that’s ideal. It will be a tried

Heath and Injury | Motivation | Nutrition | Racing | Shoes + Kit | Training | Weight-loss | CreditsThese are highlights and frequently asked questions from our beginner forums. They were created by members of Runner's World just like you. If you

At the last count, 132,000 runners had posted 1.6 million messages between them on the Runner's World forum. That's a ton of useful tips!Our readers already helped us pick out some of the best threads (or 'conversations'). Now we've gone a step

and criminals.DON’T run in remote areas, especially if you’re running alone. If you don’t have a training partner, run with a dog or carry a personal attack alarm. Don’t approach a car to give directions, and don’t assume that all runners are harmless.

and can only read one article, make it this one: 10 Ways To 5K Success (non-subscriber preview) One distance – some very different approaches. We’ve got 5K wisdom for racers with aims from run-walk to record time.BEGINNERS 5K is a perfectly manageable

of Runner's World just like you. If you want to bring a discussion back to life, don't be shy: just add a new message at the end of it. Alternatively, start a new thread on the training forum. TRAINING: GENERALGeneralCross-country and trail running - how

."Rest/XT:Take a rest day, or do moderate cross-training activity.m:Metresmi:MilesBACKGROUND AND SPECIFICATIONSThe RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a

cross-training for runners. It’s low impact, provides an excellent aerobic work-out, and beats the car for commuting!I resolve to Help a beginnerWhy? Remember what is was like when you started running? If a colleague or friend is just starting out, join

out to someone else. It could be someone close: at work or even in your family. Or your club might receive occasional calls from new runners, or those who want to begin. Offer to help. Beginners don't need a mentor with a PhD. They need encouragement

training tips from the Runner's World Training forum - posted by runners just like you. There's advice for everyone: slow runners, speedsters, newbies, seasoned marathoners and more. (However, if you're a complete beginner, try our 50 Best Beginners Tips