to success was the advice and tips I read month by month in the magazine and the weekly e-mails. I know it was me running on the day, but in my training I felt I was improving by putting into practice the advice given, especially for the long runs, I didn

my first 10K a few weeks ago in 40.38. I’d love to know how your times have improved over your running years, from your first to your current PB, just to give myself realistic goals I suppose. Jay F Your first 10K time is pretty impressive. I

of your long run at race pace," says Anderson. "But you have to build this up over months and layer on the amounts of race pace you practise." Fail to practise this in training and you're unlikely to improve. "Many runners train at an easy pace with a few

that turned the final few miles back to Tenby into a crutch-assisted slog, she came home from her experience stronger and fitter. The plight of Russia's countless orphans also improved a little thanks to the funds her efforts helped to raise, as did the cause

, protein and fat without changing their calorie intake, she says she has helped them lose weight, improve their immune systems, gain muscle and boost energy. THE GET-LEAN FIXEat a representative of each macronutrient at each meal. To get Sass’s recommended

new design features and materials to improve the riding experience. Selle San Marco, the Italy-based saddle maker, produced the Concor, claimed to be the first 'anatomic' saddle, in 1978. Selle Italia, founded in 1897, unveiled the Flite, the first

your cycling technique. Here are two drills that will help you make the most of your power by improving your pedalling and breathing mechanics. They also give you something to focus on when you're pushing through fatigue. Practise once a week

%, 99%, 128 ratings) Where? Kent When? February 15Winner of the 'Most Improved Event' prize at last year's Runner's World Personal Best Awards, this is a satisfying gallop through some of the Garden of England's most attractive countryside.44. Llanelli

getting yourself an exercise partner because it improves  the odds that you'll stick with your workout plan. Here's why: your run flies by when you're chatting away to a friend, and knowing a partner is waiting for you is great motivation to leave

-race party was as memorable as ever, highlighted by GOM successfully proposing to his (now) fiancée. The all-important Pirate trophies became something of a family affair, with Fastest Man, Fastest Woman and Best Improver all going to Mellifera and Mr M