be achieved if you learn to lift your foot off the ground, rather than pushing it off.Workout ideasZig-zagsThis interval workout mixes running hard on soft sand with slower bouts on the firmer wet sand closer to the water. Aim for 5-10 one-minute efforts

We Brits were once in love with the mile. From the 1850s to the end of the 19th century, UK athletes dominated the world rankings. In 1954, Roger Bannister finally did what many thought impossible: breaking the elusive four-minute mile barrier

.Subscribers can find out more about Sam Murphy's barefoot journey, minimalist shoes and the essential getting-started barefoot facts in the full article. Not a magazine subscriber? Subscribe online now to make a significant saving on the newsstand price. Discover