minutes by optimising your body position. That's a potential improvement of over seven minutes, and 100+ places, in an Olympic-distance race – all from improving your aerodynamics. A seven-minute improvement might take two or three years of hard training

runners, bringing an iPod along for a jog is sacrilege. Running, they say, is about tuning in to your body; about living the moment; about not drowning out a trot through the woods with that 12,471st helping of Aretha Franklin's Respect. Fair enough

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 trekking, you’ll burn between 800kcal and 1200kcal. Carry a 25lb pack, and you’ll burn an extra 200kcal.Sunday Run long, then hit the pool later for a few laps. In 15 minutes of leisurely swimming, you’ll burn between 125kcal and 175kcal. Pick up the pace

more than £100,000 for the Cancer and Leukemia In Childhood organisation. You don’t have to go that far, but the more extraordinary you can make your fundraising effort or race activity, the more likely you are to get people interested and enthusiastic

. What makes him special is that he understands he’s not special. He never forgets that he’s just another runner at the back of the pack.”Accepting the mike from Herman, Bingham feigns insult. “I’ll have you know I’ve run 30 marathons, and my PB is 2:31:20

:52 10:48:51 492nd Gus220 1:05 5:47 4:21 11:19:53595th Handy Runner 1:22 6:14 3:57 11:40:32 638th Cartman 1:10 6:17 4:12 11:48:25759th Monique 1:12 6:26 4:26 12:12:06840th Donut Heffernan 1:26 6:41 12:29:14844th Lindihopper 1:19 6:13 4:51 12:29:49 922nd

:48 and on that day I passed through the half at 1:47 and 25km at 2:09, which was also a PB. I think it works better for longer distances - I've done sub four minutes for 1K and 23 mins for 5K but never dipped under 48 for 10K. I can run fast for short distances

between 0 and 100%, allowing us to rank them. This chart represents races that received between 7 and 14 responses. Race Overall score (2008) How many would do it again? No. of ratings (2008)1Paras 10, North Yorkshire When? September 14 Why

. In fact, a 2009 study of over 10,000 subjects reported that between-meal nibblers were 69 per cent more likely to pack on pounds over five years.Frequent eating only works if you choose nutritious foods and are forever vigilant when it comes to controlling