trying. So my first step would be to add a shorter run to your weekly programme. You could replace one of your hour-long sessions with one of 20 minutes, or better still add it to your schedule as an extra run. If you have a heart-rate monitor use that
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
Q Ive been invited to a party on a Friday night. The problem is that Ive already entered a 10-miler on the following Sunday, and its one Ive trained hard for so that I can get a personal best. Can I drink alcohol on Friday and still run well
they wish they’d known before taking their first running steps. The lessons they’ve learned will apply to you too and put your mind at rest.If you're a Runner's World UK magazine subscriber, you can see all 20 here. Otherwise, enjoy these 5 as a preview
to build up to 20 minutes, or if you want to get under 2:30 for a marathon. Either way, a good coach will help you hit your target.And nowadays you’re spoilt for choice. Long gone are the days of the coach as the man with the manic glint in his eye, a loud
no matter what run they're doing. Mild to moderate overpronators will find it a top multi-distance shoe, while heavier runners seeking a supportive shoe for shorter distances should also check it out.Contact 0800 056 1640; www.nike.comPuma Complete Heras
with you. It also has effective reflective detailing on arms.Contact: 0800 056 1640; www.nike.com
, but the Mayfly is actually pretty close to Nike founder Bill Bowerman’s vision of the perfect running shoe – one that would fall apart just beyond the finish line. And at £25, it’s also the cheapest serious running shoe for years.Contact: 0800 056 1640; www
heart rate that you're aiming for (eg 60 per cent for an easy run would be 150 x 0.60 = 90), and add it to your resting heart rate: 90 + 56 = 146. The final figure is your working heart rate. Sample Sessions: 60% Recovery run - this will feel slow
