Training on hills will make you a stronger, faster and healthier runner, improving your leg-muscle strength, boosting your cardiovascular system, and protecting your leg muscles against soreness. Knowing these benefits won't make tackling them any

of baby oil on your arms and legs to stop the water from sitting on you - it just rolls off instead! – Simon 7Choose your fabrics carefully What sort of T-shirt do you use? It’s best to avoid cotton, it just soaks up the water. There are plenty

before you get started:1. If you’re trying your hand at a new sport, don’t be tempted to do too much too soon – you’ll only be left with sore muscles that will need extra time to recover. Build up slowly – from as little as 15 or 20 minutes at first. 2

before my first marathon (Amsterdam 2006), I averaged three runs per week and a total weekly mileage of about 25 miles. I did the marathon in 2:57. A typical running week for me at that time involved one track session, one hilly run and one long run