burnt remains the same whether you’re adding one mile (100kcal) to your running plan, or 20 (2000kcal). To stay healthy and injury-free, stick to about a 10 per cent per week increase. This mileage increase may seem small at first, but the extra calorie

to your fat-burning.So, even when you're not training for a specific marathon, it's a good ideato do at least one semi-long run a week. Because long runs are done at arelaxed pace, there's great latitude in how fast you actually run. In general,we believe

-training, injury and lack of motivation, so it's in your interests to be realistic and up to date," explains Frapwell. "To develop as a runner, training at the right pace is essential. Base your targets on current fitness levels." Run a time trial of 2K as fast

: Weak KneesYour knees may not be creaky. They may not even ache. But you may need to baby them nonetheless. You should pamper your knees for the simple reason that you’re a woman. The fact is, there may be a link between knee injuries in women (the most

her house had been flooded, and one because of injury. "I had expected that we would lose at least five runners to injuries," says Pierce, "so I was very happy with this outcome. It seemed to prove that our workouts, which were harder than most

. Some coaches prefer to keep track of the long run by time rather than distance, which is the approach we generally recommend for the slower groups in our marathon schedules.Your time goal for your longest run should approximate the total length of time

calories.What do you think about lifting weights? a)It's not essential but it does help my finish-line kick. But generally I think that time spent lifting would be better spent running.b)I don't like lifting weights, but I know it helps me to avoid injury

in between – they almost all make the same training mistakes that hinder their performance and increase their injury risk. Whether you’ve been running for 20 days or 20 years, you’re likely to be tripping yourself up with at least one of these most common

At Runner's World we try to practise what we preach, and so, along with following abstemious diets (well, we try), we also follow our training advice. That means regular speedwork, long runs, rest days and the dreaded hillwork. Repeatedly dragging ourselves up to the top of north...

day. Others enjoy regular rest days. In my experience, the people who never give their bodies time to recover are the ones who spend the most time carrying injuries. Sometimes the long-term view of how much you do a year is more important than