guide. It is calculated by dividing your body mass in kilograms by your height in metres squared (For example: 78kg/(1.83 x 1.83) = 23.3). A BMI of 19-25 is considered to be the ideal. Try this BMI calculator2. Does it really matter what kind of shoe I

-jogging; 1:36 on a ski machine; 1:15 on a step machine; 1:36 on an exercise bike; and 1:36 on a rowing machine.10. I need strong legs for running, why should I work on my upper body?There's no doubt that your legs are your main priority when it comes

be in the region of one to two minutes; successive drop jumps should be separated by intervals of at least 15-30 seconds – or even longer for very intense multiple hop and jump routines. These recovery intervals will allow the stretch reflex mechanism to return

be achieved if you learn to lift your foot off the ground, rather than pushing it off.Workout ideasZig-zagsThis interval workout mixes running hard on soft sand with slower bouts on the firmer wet sand closer to the water. Aim for 5-10 one-minute efforts

Buying a running shoe can be a bewildering experience. The Runner's World Shoe Finder tool is designed to give you a head start by matching up your needs and preferences with some running shoe suggestions. Whether you're a 14st runner who needs

range given, then gradually increase the speed of each repeat. WEEK SESSION SIX-MINUTE MILER SEVEN-MINUTE MILER EIGHT-MINUTE MILER A (1, 3, 5) 6 to 8 x 400 metres with 200-metre recovery jog 1:30>1:25 1:44>1:39 2:00>1:54

black toenail. I feel cheated. – TequilaI've tried bigger shoes, but this makes the toes very sore as my whole foot seems to move within the shoe. Take it as a pleasant side effect of running and plod on regardless. – Kevin HeatonI've lost all 10

rather than a rocky fell. And always look 10-15 metres ahead – not down at your feet.Workout ideasRecovery runTrails slow you down, so they are the perfect place to do your recovery running. Aim for 20-45 minutes on an easy trail at a pace that is two

) is the key to speed. Elites clock 180-190 strides per minute, but most of us make 150-160. Work out where you stand: count how often your right foot hits the ground in one minute. Do this three times and double the average. "Below 150, and you're probably

home alone tonight!").  The shoes, from Italian shoe company Vibram, sell for between £84.99 and £165.99.Health benefits In addition to their nonconformist currency in popular culture, the FiveFingers - which weigh all of 162g and have a minuscule heel