completing her first triathlon, the Michelob Ultra London Triathlon, Wilson easily broke three hours in the Flora London Marathon.For runners used to putting one foot in front of the other, going multisport can be intimidating. Swimming and cycling require

At some point early on, a beginner learns that 99.9 per cent of runners are pleasant, helpful people.This realisation usually dawns when a beginner meets a veteran at a race or on a training run, and theveteran starts sharing his or her enthusiasm

the material 'concertina-style' to below your calves. Don't turn the material inside out - it will just make the wetsuit even harder to remove. Practise kicking your legs free. First bend the supporting leg and kick the other free - then use your free foot

you fitter and faster from UK Olympian Jo Pavey, 8 ways to improve your nutrition without dieting, our expert guide to self-diagnosing foot pain and how to find your perfect pace.

on your technique, running tall and leading with your knee, not your foot. This will mean that your foot lands underneath, not in front of, your body. You will be far more efficient because you won't be braking with each stride. Aim to maintain a short

walking, with one difference. Runners ‘jump’ from foot to foot, walkers don’t. When you run, the knee flexes more than in walking, the quadriceps muscles contract, and you ‘toe-off’ in more or less the same way as the long jumper who explodes off the jump

of time spent digging through his own existential angst. As runners, we know that when all is said and done, our triumphs and failures are ours alone.I was processing all of this in the time it takes to go from left foot to right. I concluded that my

minute of every run. I’m keenly aware that my destiny lies in every step.The only tension in my running is a commitment to remain in the present. I hear every foot strike, I feel every breath and I live for the rhythm of my heart beating in my chest. I

stock-market fall when interest rates rise. And no athlete is immune – not even the most experienced and successful. That’s why reviewing the basics can always give you a boost.Of course, beginners have an even greater need to follow these rules

This extract is from The Runner's World Complete Book of Running by RW USA Editor Amby Burfoot. You can now preview it, free, for two weeks without risk or obligation. All running programmes for beginners are the same: they move you from walking