spike in cortisol, the natural stress hormone, which can prevent deep, regenerative sleep, making it even harder to sleep. It's a vicious circle," he explains. "Exercise is the one factor that has been shown to redress that imbalance." Mile repeats might

, swimming, biking, strength training and stair climbing.9. Double your effort, double your rewardBreaking up your exercise into two sessions – one in the morning and one in the evening – is a great way to stay energised throughout the day. Try three miles

." Of course, Steve took things steady to begin with, going out and doing some short walk-run sessions. He’s currently on a programme that will get him ready for the Great North Run in September."I’m exercising about three or four times a week, either

running as they pull and lift the thigh muscles with each stride. Why is building core strength important?Chances are that – like most runners – you have overlooked your core stability in favour of piling on the miles, believing that running is the only

UAN: Article type:--Let’s get things straight, I’m not and never will be a Liz McColgan or a Sonia O’ Sullivan. I am your average, 30-something, 30-miles a week plodder. Try as I might I have never won a race and can’t see that I ever will

at Pikes, I’d entered on a whim, overconfident and undertrained, and I’d lumbered to the finish line, 13.3 miles and 7,815 feet above the start, thoroughly spanked. The next year, I'd come prepared to expect a finish time akin to a road marathon. I'd upped

be performed in a single session, and faster recovery between workouts. "Your knees, shoulders and back won't hurt the next day," says Sheehan, "so there's minimal impact on your running." Several of the exercises in the band programme require multiple muscles

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