advise that you run tempo work-outs at a slightly slower speed than your current 10K race pace – say, 10-20 seconds slower per mile. This shouldn’t feel like an all-out effort, but you’ll definitely be running harder than on your steady-run days. If you

ultra-marathon runner who completed the 54-mile Comrades Marathon seven times. At the time, he wrote three articles encouraging runners to drink more. Then a strange thing happened in the early 1980s. He started to receive calls from athletes and A

-40 miles a week and cross-train with weights and a resistance band on my rest days.I'd like to now reduce my body fat percentage and increase my muscle mass - preferably without changing my present weight. I'm a vegetarian and I'm unsure what I should

interval sessions a few months before the event to focus on speed and technique, and then settled in to building up the miles. The difference with this was that my mileage was dictated by the temperature of the water. For this reason, I’d done no more

starting and stopping a car, which uses more petrol." A 10.7 stone (68kg) runner doing a four-miler at a nine-minute/mile pace burns about 480 calories. But you can torch more calories, speed weight loss and spark up your runs by swapping that four

A couple of years ago, I rode a 100-mile sportive on pancake-flat  roads. Somewhere during those 100 miles, cycling changed for me. Not long after I had finished, I realised - and please excuse my candour here - that my crotch really, really hurt

expanding their minds on the punning, word association and crazy sentence threads. And to the post your last runners and 30-mile challengers - happy running and may we all post PBs in 2008. xx – B with bells on Join the threadDIFFERENCE BETWEEN JOGGING

recovering from AT due to a change of shoe brand. After getting into the marathon, I was advised to by a new pair of shoes. After 25 miles in them, the AT struck. Looking carefully at my new and my old trainers, I could tell that the heel tab was slightly

RW members for some time!)My HistoryI'm female, born 4.4.63I was first told never to run when I was 17 and suffering from constant bruising on the shins with extreme shin splints. So long as I never pushed myself speedwise – nor went above 15 miles

to archery, via the more useful rowing and elliptical training. For example, a 76kg man will burn around 1,150kcal in an hour of 8.5-minute miling. For the same energy expenditure, he will need to do: 1 hour 36 minutes elliptical training; 1:24 aqua