This week, one RW member wants YOUR advice on how to get to sleep after an evening run..."I have to do my weekday and some weekend runs in the evening (7-8 o'clock-ish). The nights after my runs I don't sleep very well. I've stopped using recovery drinks because I thought they we...

, as well as calcium and magnesium which can be helpful for some insomniacs. – Linda ZackIt can be due to your body temperature being too high. Try having a cool shower after your run. – NessieChange the time you run. – Night NurseIf it's really bad, a Nytol

and lungs, but easier on the rest of you than running.Spinning can be an excellent way to train on your ‘easy’ or rest days, as the low resistance used can help you recover before your next hard running work-out. It can help loosen your muscles in the same

Q I love running but two years ago my motivation started to slip and I was diagnosed with clinical depression. I am recovering well, and would like to start running again. My therapist says the same amount of activity every day will help stabilise

Q Is there any way I can use cycling to help with my running? Can it replace speedwork, for instance? I already cycle a hilly eight miles to work every day. I’m currently training for a half-marathon, and I run three times a week.A Cycling makes

Q My road race performances have remained at a similar standard during the past couple of years, and I feel that I’m training pretty aimlessly. How can I change my training programme to get a good result this year?A I recommend you focus on one key race, and based on that, orga...

can make to your physical and mental fitness. After six months I ramped up the running. I had no weight gain this time and was generally a lot happier. – Andrew RIt is all about compromise. Mr Tweety is not a runner, but he tells me to go out for a run

that you warm up with gentle jogging (and cool down the same way afterwards). This will help get your muscles prepared for the work they’re about to do. Regular stretching – particularly after a session – will improve your flexibility, which should in turn

Q My 10-year-old son has just been picked for his school running team and I have no idea how to help him train. He’s a very active, energetic boy and runs about a mile a week with the school. I realise that he’s too young to undertake a

of calories you burn that determines how much weight you lose, but staying below the excessive carbohydrate-burning zone helps use more fat as immediate fuel. If you were to ‘go for the burn’, you’d experience a build-up of lactic acid – the result of very