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 of 2005, when she read an articl...

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

the distances as you become fitter (and faster).Sessions For BeginnersIf you haven’t tried speedwork before, here’s a (relatively) gentle introduction. Try one session a week if you can. If that’s too much, then attempt one session every 10 days.1. You could

. 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

Ease into faster running with these introductory sessions:1. Easy fartlekFartlek, or speed play, is variable-paced running that emphasises creativity. During a 30-minute run, choose objects to run to – lamp-posts, trees, buildings, other runners, whatever. Make choices that mark...

– threshold pace – is very demanding, and isn’t for beginners. Your body can’t work this close to its maximum every time you ask it to: there may be limiting factors such as dehydration, or not having recovered properly from your previous training sessions

This advice is especially valuable for beginners and those hoping to build endurance. When you find that you can gradually spend more and more time on your feet, all that hard work seems to be paying off. If you’re a more experienced runner, you’ll find

By its very nature, running is simple: put one foot in front of the other; quickly repeat; keep going. That formula is burned into our brains. For our ancestors, running meant the difference between eating or being eaten, so the skill was there from day one.We don't need gloves, ...

well her new designer lycra shorts fit her bum?Of course, we all have different reasons for running, but many of us have more in common than you might think. We've looked at the evidence and come up with four general categories of runner, characterised

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