drastic low-fat diets: you need healthy fats to absorb fat-soluble vitamin D (and vitamins A and E). Beat it: At Munich University, Germany, runners who drank two pints of non-alcoholic beer daily for three weeks had more killer T-cells, which indicate a

." There are additional dangers," says Daniels." Immature cartilage is more susceptible to shear force than adult cartilage. Studies also show that youngsters who train too hard can be at greater risk of adult-onset arthritis of the hip." Puppy Fat A final impediment

- to four-minute warm-up first and a similar cool-down afterwards.3 Get an unexpected bonus! You don’t just get stronger, but leaner, too. Alternating fast and slow running not only builds running strength and speed, it also burns more fat. What’s more

and thinking, 'What's a fat lump like her trying to do?' I don't remember the end of my first run and I still don't know what made me put my trainers on again for a second time, but I did."My target was an autumn 10K, and although the furthest I'd run leading

sports science testing to work out your specific training intensity zones. Alternatively, speak to the staff at your gym.Men1. Sink or swim Men generally have less body fat than women, which reduces natural buoyancy and, potentially, speed in the water

your session in. And morning running has the added benefit of raising your metabolism – so you will burn more fat all day long. “Exercise at 8am and your metabolism will be elevated till nine or 10pm,” says Marshall. “But if you train at 6pm, you only

."Walking is underrated," he says. "It can be demanding: an 81kg person will burn around 100 calories per mile. If you find it hard to run below 65 per cent of your maximum heart rate, now is your chance to exercise at a lower heart rate, which will improve your fat

’s time to stir up your routine. When you do the same run, day after day, you’re seldom challenged and your motivation is bound to sag. Think of it this way: if you eat a tuna and salad sandwich four days in a row, you’ll probably notice how delicious a

of assessing your progress, but sometimes it creates pressure that you just don’t need.I resolve to Join a running clubWhy? A club will add structure, motivation and competition to your running, as well as adding a new social dimension to your favourite sport

. When you're in a group doing hill work or on the track you really get a buzz."Jane agrees that this approach works, "You can find out a lot about your body – I got a proper, thorough body fat analysis, for example. You also get the benefit of personal