started running about 18 months ago, initially to lose weight. I did my first 10K in September 08 in 55.32. I had a race today and finished in a PB of 43.31 - a full 12 minutes off my time in 13 months. If you join a club and stick with it you could

pacing strategies affect race results. They asked 11 experienced female runners to run 5K on a treadmill to determine their average for the distance. The runners were then asked to run 5K again, but tackling the first 1.63K at different speeds: once

% of fat = 10lbs, then you'd have to have 1,000lbs of fat - which seems unlikely. And if 1% = 1lb, then you must have 100lbs of fat, which also seems unlikely. Stop worrying about percentages. If your clothes are looser and you feel better then it's working

P20 Once A Day (£18.45 for 200ml from chemistdirect.co.uk). If you have fair skin or a family history of melanoma, consider sun protective clothing and avoid midday runs. You should also have a coffee before you go, advise dermatologists from

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

medicine groups, which have generally advised endurance athletes to drink 600ml to 1,200ml per hour. This is more or less where things stood before the NEJM publication last spring. A trio of triggersAfter the NEJM article appeared on 14 April, I waited a

: granola or cereal oat bar; rice pudding; yoghurt with a handful of dried fruit; 1-2 slices of malt loaf; half a lean meat/low fat sandwich; rice cakes with banana and a drizzle of honey on top; breadsticks; a crumpet or if you really like your biscuits

The first hour of 14...After approximately 51,000 arm-strokes, 24 miles, and 14 hours 15 minutes of swimming, I climbed out of the sea on to the beach near Wissant, France: a Channel Swimmer. At 3:20am on that Saturday, July 24, I’d got

15 miles a week burns roughly 1,500 calories – but to lose a pound, you need to cut 3,500 calories a week. Bottom line? Running alone won't cut it; if you want to lose weight more quickly, you need to adjust your calorie intake. In a study in the 2007

CushionburyWeight: 190g (130mm width)Info: www.specializeduk.comSelle SLR, £113.99"The SLR is a paragon of functional minimalism: it is just wide, long, light and padded enough to perform with perfection - if you're on your saddle long enough to adapt to it