to lower risk of heart disease in those in their forties and above, and now the American Journal of Health Promotion reports that drinkers do up to 20 minutes more exercise than teetotallers on average each week.In practice: Go for heart-healthy red wine

out for 10 minutes, then turn around). Start running until you hit your upper limit heart rate, then walk until it's back down to your lower limit. Run again up to 70 per cent, and then walk until you hit 60 per cent. Continue this way for the entire

In a world where beliefs about exercise are either long-held or fleeting (you know, until something better comes along), it can be difficult to know if we're doing the right thing at the right time. And while some rules of fitness are backed up

and the messages it sent to my brain. All too often I ignored little niggles in order to complete an extra mile in training. If I had spent a little less time running in those early days, and a bit more time resting and stretching my back and lower limbs

.Check that the 'inner flap' of material is tucked neatly inside the zip of your wetsuit - otherwise it can catch as you try to unzip. Ensure the cord end is fastened to the Velcro patch on your lower back, within easy reach.It's important that you practise swimming

, they get to go back to sleep when you have to go to work. Deck yourself out. I know it sounds vain, but it works. Looking good out there can really give you a mental boost, which is going to make the effort seem easier. So get yourself a great

become second nature. You could even adopt a programme of self-massage for the muscles of the legs, lower back and hips immediately after running. Shoes are a common cause of injury, either from buying the wrong model in the first place or using a shoe

in those early days, and a bit more time resting and stretching my back and lower limbs, it probably would have helped prevent a multitude of injuries.Paul Magner Years Running 35 Variety is the spice of lifeIt’s easy to get stuck in a rut, and become a

of such shops at the back of this magazine). After you buy your shoes, remember that even the best have a limited lifespan. Plan to replace them after about 350-500 miles of wear.3 Make a plan The two basic raw materials for a running routine are time and space

out fat-burning enzymes, which help your aerobic system work more efficiently. Also, synovial fluid (the lubricant in your joints) warms up, helping your body to move easily. "Too many beginners skip this step without realising how much more