three disciplinesto reduce the chances of becoming injured and to improve your speed and efficiency.  ➍ If possible, work with a coach.  ➎ Begin using energy drinks and energy gels to help boost your energy levels while you train and to become used

-minute runs melt a pound of fat each month. "Complex carbs are vital for energy and recovery," says Ingleby.  "Have a carb-rich snack like a banana immediately after running, to refuel glycogen stores."  In practice: Think of your plate as a clock face

New runners are often prone to saying "I’m not a real runner," as if there’s a litmus test for such an entity. Okay, maybe there is. Work it out for yourself. You know you’re a real runner when:1. You eat energy bars when you don’t have to.2. You

. The message that morning was clear, even if the sky was not: this was not going to be an easy marathon.I had only one abiding thought – save energy. All marathons are more about energy management than about speed and distance, but this would be especially

to get the balance right between them. These training schedules – for people aiming for the Olympic distance race – do just that. These schedules run for 8-12 weeks, depending on your ability. Beginners – This programme is very simple and progressive

?Food before runningHigh energy drinks and losing weight…I want to have energy, but to lose weight too…Should I eat after a run?What will fill me up? RACING FOR BEGINNERS10K - how to train for one?5K to 10K - the 10K schedules look complex…First race - will I

. Overtaking people who have gone out too fast feels fantastic in the last few miles and can give you an energy boost if it starts getting painful towards the end. – GavoBreak the race up into manageable chunks. For example, a five-mile run to a Lucozade

’, directing each stroke to the opposite side, as this wastes energy and risks injury. Ensure your hands are always lower than your elbows in the water. CATCH-UPWHY? Top swimmers tend to use far fewer strokes per length than beginners. This drill encourages you

on. See full threadCommon beginner injuries and health tipsBlistersMarathong - The night before a long run, I put petroleum jelly all over my feet, put socks on and go to bed. The petroleum jelly softens the skin while you sleep. On the day

that are pumped to 100psi or above will certainly speed you up. Cycling shoes and clipless pedals are far more energy efficient than toe-clip pedals and trainers. They take some getting used to, though, so give yourself a few weeks to practise with them.Q. Do I