weekly runs, you should focus on increasing the amount you can run at one time until you build to at least the race distance, or the equivalent amount of time spent running."I encourage runners, particularly beginners, to focus on time and effort, rather

outside the gym – how much and how often? As I said, it’s complicated.Strength is defined as power over time, a core component of racing at all distances. It is needed not only to hammer a 40K bike, but also to power through choppy water and prevent

. In a study from the Sports Science Institute of South Africa, researchers found that runners who drank according to thirst performed just as well as those who drank moderate or high amounts, and  they didn't have any higher heat stress or core body

-discipline specifics, develop your understanding of the bike and consider maintaining or introducing some form of cross or core training into your programme. All this develops your knowledge and all-round strength as a triathlete. I would suggest that you continue

had I stretched more, not scoffed at the benefit of gym-work for core strength and building up muscles such as my quads, and realised the importance of identifying and rectifying postural imbalances early on, I might have avoided many injuries and even

and keep your eyes on your feet to avoid nasty falls. Rough ground and increased twists and turns can seem tough at first, but regularly heading off-road will help you cultivate stronger ankles, knees and quads, solid core stability, and a sharper running

'm too tired after running to do any cross-training?What sort of cross-training is best for boosting core strength?Are there any training plans specifically for triathlon? And how much kit will I need?Family RunningHow can I encourage my children to run

for the monitor, I would have kept going at the slower pace, as I'd always done."Oliner's experience is a classic example of how runners can benefit from advances in technology. Once considered something that only hard-core professional athletes would use, heart

"I got a huge cheer and a bouquet of flowers"—Lyn WhitesideAre you worried about finishing last in a race? The good news is that if you're reading this article, the chances of it actually happening are very small. Big beginner-friendly races

. Sometimes I get up at 5.30am to fit in speedwork or distance with a friend. On Fridays my club does a circuit session open to kids so we get a core session and they get the basics of good health. You really do have to be flexible and work things around