and keep your eyes on your feet to avoid nasty falls. Rough ground and increased twists and turns can seem tough at first, but regularly heading off-road will help you cultivate stronger ankles, knees and quads, solid core stability, and a sharper running

that regularly injects some fun into your routine and keeps you coming back for more. Include a speed workout only if your goal is to run faster.When to runRunning every other day allows 'weak links'  - your knees, feet, or hips - time to heal. Do slow, long runs

Heath and Injury | Motivation | Nutrition | Racing | Shoes + Kit | Training | Weight-loss | CreditsThese are highlights and frequently asked questions from our beginner forums. They were created by members of Runner's World just like you. If you

Welcome to Adobe GoLive 5Six months ago, Philippa Braidwood, Kerry Neale and Phil Wilson were complete beginners. On April 18, all three successfully completed the Flora London Marathon. We caught up with them, and their coach Keith Anderson

on your technique, running tall and leading with your knee, not your foot. This will mean that your foot lands underneath, not in front of, your body. You will be far more efficient because you won't be braking with each stride. Aim to maintain a short

body and what I can and can’t do.Paul Caminiti, 33. Years running: 22Protect your knees"Too many runners seem to accept knee pain as part of the sport. It doesn’t have to be. You can protect your knees by building up your quadriceps muscles. Try half

This section is adapted from No Need For Speed - A Beginner's Guide To The Joy Of Running, by John Bingham. Buy this book!Many adult-onset athletes believe that living an active lifestyle would be easier if they could trade the body they have

knee surgery. Ross Preston Years Running 13 Plan aheadWhen I started out I simply ran purely for the sake of it. I’d pull on my shoes, trot along for a bit and then head home. I enjoyed it, and I soon became fitter, but then the improvement stopped. I

. Nothing But The Truth: Do this instead: lie back on a mat and lift your legs so your thighs are perpendicular to the floor and your knees are bent 90 degrees. Extend your arms straight toward the ceiling. Contract your abs and lift your torso off the floor

walking, with one difference. Runners ‘jump’ from foot to foot, walkers don’t. When you run, the knee flexes more than in walking, the quadriceps muscles contract, and you ‘toe-off’ in more or less the same way as the long jumper who explodes off the jump