in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a

believe it to be the toughest foot race in the world. If you’re up for the  challenge in the unforgiving Sahara Desert, you’ll have to carry food for the entire event – organisers provide shelter and a ration of water as you tackle six stages over seven

It’s unlikely you’ll win every race you enter but you can be a winner every time you race by beating yourself and setting a new PB. Here are nine tips that work.Strong LegsMany runners assume that because they run, they don’t need to do leg