higher mileage have better cardiovascular fitness and running economy. If you run five days a week for at least 40 minutes a day, you're ready for doubles. Here's how...Follow a FormulaInstead of one run, divide your normal run into two. The first part

.”How long should a long run be? Fortunately, there are some general rules:Time is a better gauge than distance “The duration of the long run will vary depending on the athlete’s age, level of fitness, and the competitive distance they’re training for

with weeks in plaster before I can do any exercise at all. When the cast comes off, how can I build up my cardiovascular fitness levels and calf-muscle strength, and when can I make my agonisingly anticipated running comeback?A Ankle fractures typically take

Many of us would describe the ideal runner’s body as lean, lanky and lithe. But then someone who is none of these things blows past us in a 5K, leaving us questioning what ‘fit’ really looks like.Some doctors say people who are overweight (with a

Many of us would describe the ideal runner’s body as lean, lanky and lithe. But then someone who is none of these things blows past us in a 5K, leaving us questioning what ‘fit’ really looks like.Some doctors say people who are overweight (with a

, particularly high-impact training like running, after a back injury, you must tread carefully (no pun intended). Start with a month of low-impact exercise, such as cycling or using an elliptical trainer in the gym, to re-develop your cardiovascular fitness

Q I’ve picked up an injury that’s likely to stop me running for at least a month, but as I desperately want to keep up my cardiovascular fitness levels, I’ve decided to cycle to and from work – a round trip of 25 miles. How can I best make use

running routine can help you hit your target.GOAL: YOUR FIRST RACEFor your first event, your primary aim should be simply to finish – after all, it’s a guaranteed personal best. That said, working a few fartleks into your training will boost your fitness

to develop cardiovascular and muscle capacity, and lay the foundation for distance-running performance. When you add aerobic miles (run at about 70 to 80 per cent of your maximum heart rate), you raise your aerobic threshold – so you can run a faster pace

fitness without the risk of hypothermia. And injured runners well know that cross-training can help maintain fitness and sanity.That said, I have mixed feelings about cross-training. At its best it can help you maintain your performance, but at its worst