, which results in giddiness and/or fainting. A cool-down helps to prevent this by keeping the muscles active whilst gradually reducing their workload. The pump action of the muscles aids venous return, so the dear old brain doesn't go short. In addition
were the motivations behind father-of-two Paul Courtney (aka Paul – G1PDC and our January Member Of The Month) first reaching for his trainers a few years ago. And though Paul confesses he’s not "built like a runner, and certainly doesn’t eat pasta
devils are sitting on your shoulder around about mile 20 in the marathon, you have had plenty of practice with their injury cousins in denying them any satisfaction. 3. Dream. The first three years coming back from not walking I spent a lot of time
) too. A lightweight bivi bag and basic first aid supplies can also be useful. 3 Plan your route in advance (including possible cutbacks) and let someone know where and how long you will be.4 Run conservatively to avoid sustaining an injury.5 Memorise
runners - from Mo Farah to Paula Radcliffe - and the benefits for track and road runners are manifold. Farah, who bagged gold in the European Cross-Country Championships in 2006 and silver in 2009, recently became the first athlete in 20 years to win
've not been going that far and I don't want to carry anything whilst running. Instead I've been making sure I'm topped up and then downing a couple of pints on my return. In my first 10K at the weekend, I went for water at the water stations, and I just couldn
are a dream come true for a foot strike," he says. "On uneven and softer surfaces, ground reaction forces will be lessened and your reactions have to be that much more acute and agile. It is best to practise first on stable surfaces and progress to less
retch during races?How should I prepare for my first 5K?Why is the last mile of a 5K always so hard? I don't think I set off too fast. -->Are some people simply better suited to ‘short’ distances?How can I calm my pre-race nerves?How can I overcome
to be tough. My guts were churning, but I put it down to nerves. My plan was to run nine minutes and walk one, which I did for the first five miles and then I started feeling sick. I slowed to a walk, kept going and drinking Lucozade. The miles didn’t exactly
last year I was called to administer first aid to a pedestrian who had been hit in the face by a drinks can thrown at him from a passing car. He had injuries from the can and also from his specs which had been damaged. Luckily he had noted the number
