Hot off the press this month is the all new Runner's World Complete Guide To Running - the indispensable bible for all things running!From your very first steps to a marathon finish line, the Complete Guide To Running brings you more than 1,000

Setting challenging yet attainable goals is key to maintaining a long-term running career. After all, you’re more likely to stay motivated when you have something to work towards and can measure your progress at regular intervals. But picking

with total flexibility in terms of how and when to clock up those miles. Online running community fetcheveryone.com has monthly mileage groups, which are great for motivation. You could even run the year – 2010 miles works out as 38.5 per week! Start a

of a race: getting through a difficult mile, passing runners comfortably, finishing smooth and strong.Time savings: 10-20 seconds Change Your ShoesIt may be obvious advice, but it is worth repeating. Buy a pair of racing flats or performance trainers

training plan, diet and race-day strategy. "Every race is a puzzle," says coach Jeff Horowitz, author of My First 100 Marathons (£15.99, Skyhorse Publishing). "Look for clues to solve it." Did you rest enough during your taper? Did you go out too fast? Did

surface to run on – so it's generally a good idea to recreate outdoor conditions as much as possible on the treadmill by setting it to a 1% incline or increasing the speed slightly, to adapt slowly to outdoor running. When you do get going outside

five and 16, with a bit of a peak between seven and 13. But the differences in activity were staggering; while some ran in play for an hour a day or more and a further hour in other sports, others logged precisely nothing in play and a minimal 15

. CAST YOUR VOTE NOW >>Major Phil PackerOn February 19 2008 Major Phil Packer was injured in a rocket attack while on operational duty in Basra, Iraq. He suffered a bruised heart, damage to his ribs and chest, the loss of the motor and sensory use of his legs

in and in part on your experiences and how you measure success.People with confidence have a 'can-do' attitude. As a triathlete, that means being calm, secure in the knowledge you have trained long and hard, and paid attention to your nutrition; you know that you

."Walking is underrated," he says. "It can be demanding: an 81kg person will burn around 100 calories per mile. If you find it hard to run below 65 per cent of your maximum heart rate, now is your chance to exercise at a lower heart rate, which will improve your fat