outside the gym – how much and how often? As I said, it’s complicated.Strength is defined as power over time, a core component of racing at all distances. It is needed not only to hammer a 40K bike, but also to power through choppy water and prevent

, it probably would have helped prevent a multitude of injuries.Paul Magner Years Running 35 Variety is the spice of lifeIt’s easy to get stuck in a rut, and become a habitual runner. You can find yourself following the same routine week

to avoid injuries and when, where and how much to run. No problem. We've got the answers - from experts who have been teaching beginners for years, and from others who've certainly been around the block. Every runner began with a first step. You can, too

or an expert, we think you’ll benefit from this review of six key running topics: training; shoes; apparel; running surfaces; nutrition; and injury prevention.Training: not rocket science, but trickier than you thinkMix running and walking Few people can run a

improvements, and to minimise injuries. You win by improving. You lose by getting hurt.2 Buy the right shoes Shoes are the biggest equipment expense for runners, so it’s important to get this right. Spend wisely by buying well-made shoes from a serious brand

shown that around 65 per cent of runners are injured during an average year. The good news is that you can prevent most of these injuries by training sensibly and using a little common sense and fore thought. Build up your training programme gradually

. If the discomfort persists, see a podiatrist or an orthopaedist.9. Simple warm-upsSpend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury Walking: Simply walk at a moderate pace to get your body going

in those early days, and a bit more time resting and stretching my back and lower limbs, it probably would have helped prevent a multitude of injuries.Paul Magner Years Running 35 Variety is the spice of lifeIt’s easy to get stuck in a rut, and become a

. If the pain doesn't ease, stop immediately and head home. If the discomfort persists, see a podiatrist or an orthopaedist.9. Simple warm-upsSpend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury Walking

on. See full threadCommon beginner injuries and health tipsBlistersMarathong - The night before a long run, I put petroleum jelly all over my feet, put socks on and go to bed. The petroleum jelly softens the skin while you sleep. On the day