and be seen this winter.On reflectionWearing bright fluorescent colours is a great idea during the day but at night white apparel with reflective panels shows up better in motorists’ headlights. Winter kit often features reflective areas, and many running

Each month, we select a lucky newcomer to RW's 390,000-strong member community and reward them with £100 of Asics kit. Here we catch up with our two most recent winners...The Path To Paul's HeartHigh blood pressure and a slowly expanding waistline

, with no surprises. It’s about building your body and having fun doing it. To allow you to ease into exercise very gradually, your program will last for eight weeks, as opposed to 12.Intermediate – Combining schedules used to train three RW guinea pigs in the 2005

your washing loads (unless you don’t mind smelly kit), and the novelty value of that soon wears off! There are other disadvantages, too. If you are training for a marathon, you still have to do the very long run – two 10-milers are not as beneficial

Want a Mediterranean holiday with a twist? Palm-lined, paved andtraffic-free, the TUI Marathon Palma de Mallorca on October 17 2010 is the perfect way to explore. From the grandeur of the historical La Seu Cathedral to the finish line at Parc de la Mar

that work at its 29 branches and website. For the latest and best running shoes and kit, this is your first port of call.Best New Event: Trionium Greensand MarathonA triumphant debut for this muddy, lumpy and challenging 26.2-miler in Surrey

, but your new training paces might come as a surprise too. Before you get started, work out the right benchmarks to work towards by finding your maximum heart rate. If you're a complete beginner, start off with this very approximate formula: 214 - (0.8 x

started, you’ll also need to download the free Nike+ Utility software - a 10.1MB file, compatible with both Windows XP/Vista and Mac OSX operating systems. Once you’ve installed the program, it will then automatically scan the SportBand Link for new data

harder sessions that Steve has planned – and I am hoping to post lots of stats on my thread.”Coach Steve Smythe says: “Well done to Colin on the third place – which might have been a sub-19:00 but he got bad directions from a marshal. The speed

GETTY IMAGES At the start of a brand spanking new year, and in the terrifying knowledge that Brits put on an average of 5lbs (2kg) over the Christmas period (according to the British Dietetic Association), we've come up with these inspirational