that includes some lactate threshold (the point at which lactate begins to accumulate in the blood) efforts and a few 10- to 30-second effort sprints.Cut to the coreDon't burn precious time in the gym. Just target your core muscles; they'll help you stay strong

.So is that £100 helmet worth the money? Those bigger holes let more air through, so your head stays cooler. Better helmets also use a rigid plastic shell that's moulded to the foam core, rather than being taped on, as with less expensive models.But the shell

Keep core rigid to avoid movement in the hips and legsHamstring CurlLie face-up, heels in foot cradles under anchor point, hips down, arms at sidesCurl heels to hipsSlowly return to start positionPress heels down throughout movementHamstring RunnerLie face

Weight 377gEvaluation Fila hasn’t yet had the success it wants in the serious running market. That’s partly because the Italian company is determined to establish a reputation for edgy style, which presumably makes some core runners dubious. It

introduced the Durham into the UK, a shoe that has been a US favourite for a year. There’s absolutely nothing fancy about it, as befits a shoe in Nike’s core Bowerman range; it’s simply designed to provide maximum stability with ample cushioning. (It also has

, wear testers who wore prior Max shoes were surprised by its lightness, smoothness and overall upper comfort. In short The Max has always been a big part of Nike’s line, but it was either too bulky or not stable enough for many core runners. Forget that

encases the DMX pods laterally and medially, which gives the shoe a more cushioned feel as the air flows more freely among the pods.In short It seems unlikely that Reebok will ever make its core DMX shoes light and fast. The Icon certainly doesn’t match

hand, if you have very broad feet you may find that the base of support under your feet feels too narrow. You’ll have to try it on to find out, but on the positive side, the core midsole ingredients are all there: a straight last, a very long medial

Weight 435gEvaluation As is the way with Nike’s core Bowerman running range, changes to the Durham this year are minimal. It still has a heavy, full-length polyurethane midsole – which makes it particularly well suited to weighty runners looking

position for a runner to take in order to get rid of a stitch. A stitch is a form of spasm in the diaphragm muscle. It can be caused by a failure to warm up properly, unconditioned core muscles or even stretching caused by a bloated stomach (as might