Weight training for triathlon is a complicated subject. Some triathletes think it is unnecessary while others are in favour of hitting the gym, but may not know exactly what and how much to do in the weights room. Then there is strength training outside the gym – how much and how...

acid from your muscles, but short enough to keep things challenging", says Anderson. Beginners should do three or four reps; advanced runners can do up to 10. Measure the distance using GPS or, if you listen to music, try hitting 5K pace during one song

.To help make all this happen, here's our first-ever beginners' racing guide. Here, you'll find everything that you need to know – from tips on nutrition and warm-ups, to race-day strategies and recovery techniques. Race DayRace day can be intimidating

At some point early on, a beginner learns that 99.9 per cent of runners are pleasant, helpful people.This realisation usually dawns when a beginner meets a veteran at a race or on a training run, and theveteran starts sharing his or her enthusiasm

out to working muscles. The harder a run, the more oxygen muscles need, so the quicker the heart beats. This makes heart rate a useful measure of physical exertion, helping you avoid the most common training mistake of all - going too fast during long

establish eye contact with the driver before proceeding.DO try some light stretching exercises before and after your walk/run sessions, to reduce muscle tightness and increase your range of motion.DO include a training partner in your programme if possible

to exert yourself on non-running days, some form of exercise will energise your mind, improve your attitude and burn fat. Choose an activity that doesn't fatigue the calf muscles, such as swimming or walking.How to vary your weekYou can keep the same

, brisk walks can help boost your endurance and give your joints and muscles a break, which can eliminate the aches and pains caused by running. Here are Galloway’s tips on how to add walks to your routine.Give thought to your formMost people find

hard. Ease to a walk to allow your muscles time to heal, says exercise physiologist and coach Shelly-Lynn Florence Glover (runningcoach.com).4. Feel like a runner"If you're running, no matter how much or how slow, you're a runner," says Andrew Kastor

and drinks will come in useful. They will also help your recovery and your training on days that follow.  ➌ Make sure you are fully warmed up, and stretch after every session to help your muscles stay loose.  ➍ Hill training is another way to develop speed