Running is about self-improvement, not Spartan self-denial. As performance coach Kim Ingleby (energisedperformance.com) says, "You need a balance: training, recovery, food and fun." So while runners might idolise the original marathon runner

, not by overreaching with each stride. On uphills, shorten your stride and drive more with the arms. Try to maintain even effort, not pace. When running downhill, let gravity work for you by leaning forward slightly.12 Eat and drink the right foods Sports nutrition

For the past two years, I’ve been teaching a class for novice runners on a university campus. But this is no typical college course – we spend more time running together than discussing and debating.The group meets twice a week for 50 minutes at a

to challenge your physical and mental limits and have fun as you work towards your running goals, whether that's to get in shape, finish a your first 5K or run a marathon.With chapters on training, health, nutrition, weight loss, running and pregnancy

Whether you’ve decided to make a change to your lifestyle, or you’ve just been roped in for a charity race, this index of our best beginner articles is for everyone taking those first running steps. From can't-fail motivation, to a first 5K or 10K

to get the balance right between them. These training schedules – for people aiming for the Olympic distance race – do just that. These schedules run for 8-12 weeks, depending on your ability. Beginners – This programme is very simple and progressive

or an expert, we think you’ll benefit from this review of six key running topics: training; shoes; apparel; running surfaces; nutrition; and injury prevention.Training: not rocket science, but trickier than you thinkMix running and walking Few people can run a

when you think you’ll never find the solutions you’re looking for. Don’t despair. Running is a little like driving – the more you do it, the more you learn. That’s why we decided to speak to runners of varying vintages and experience and ask them what

of injury?How can I bounce back when I feel like a beginner again?NutritionWhat's the best way to top up my energy reserves during a long run?What - and when - should I eat before an early-morning run?How long should I leave between a booze-up and a marathon

Heath and Injury | Motivation | Nutrition | Racing | Shoes + Kit | Training | Weight-loss | CreditsThese are highlights and frequently asked questions from our beginner forums. They were created by members of Runner's World just like you. If you