to incorporate some faster running into your programme. Your three long runs a week will have helped you form an excellent endurance base on which to build, but if you stick to this routine your pace will improve only very slowly, and you risk getting

and responsive, yet supportive enough for moderate overpronators, and perfect for long slow runs, short slow runs and, eventually, tempo-sessions and even marathons. And at £60 they represent excellent value for money.Contact 0800 056 1640; www.nike.comBest All

. Everything became easier when I started running with other people in my office. I was running more regularly, I made progress more quickly because I was training with people who were better than me and it was more fun. Rob SpeddingYears Running 7Fast running

. Coffee, the traditional favourite for beating booze- induced headaches, won’t help much as it will dehydrate you further. —Rob Spedding, RW Staff Writer

When you set out as a runner, you’ll find that you have many more questions than answers. Am I too slow? How do I get faster? What can I do to stop it hurting? How long will it take before I get better? And there will definitely be times

. So she asked her boyfriend, Rob Watts, financial journalist and long-time runner.“It was obvious that Mags had a natural talent for running, and she wanted to get better,” says Watts. “She just wasn’t structuring her training to get the improvements

marathons and for long training runs. Even heavier neutral runners will find it good for tempo runs, speedwork and shorter races.Contact 01925 241041; www.asics.co.ukBrooks Burn – £65Weight 283gThe shoe The Brooks Burn feels closer to a traditional trainer

You can keep your tropical sunshine, melting Tarmac and chilled energy drinks. We are just about to enter the best time of year for running. While the rest of the population chucks another log on the fire, wraps itself in a duvet and sips from a

, running apparel hit the shelves of a leading supermarket, as well as an effective injury treatment sourced from a flightless bird. Here, then, is a purely subjective list of our favourite running products of 2003.Shoe Of The Year… Reebok Premier Road – £55

intensities and within just a couple of months my race times started to improve."Preston knew that he needed a mixed programme including long, steady runs, easy recovery runs, threshold sessions and track reps but before investing in an HRM he struggled