board.Because you toe-off and jump, you come down forcefully on the other foot. This is the infamous ‘impact shock’ of running – said to be two to three times your body weight – that can lead to over-use injuries of the foot, knees, tendons and so on

to avoid injuries and when, where and how much to run. No problem. We've got the answers - from experts who have been teaching beginners for years, and from others who've certainly been around the block. Every runner began with a first step. You can, too

accessible dirt. Pros: The medium to soft surfaces decrease the risk of overuse injuries and reduce impact on downhills. Bare earth trails are often in inspirational settings with shade in the summer. Cons: Wet, slippery mud is very hard to run

-Road Consider trading concrete for dirt this autumn. Running on trails reduces your risk of overuse injuries because the surface is more forgiving. “Autumn is a beautiful time of year to enjoy trails,” says Hadfield. Fartlek runs, which randomly alternate faster

't objectively see or understand what was happening. I was over-the-top tired, slept through early-morning alarms, and kept thinking I was getting sick."She was also suffering periodic asthma attacks, which hadn't happened before, and picking up overuse injuries

on- and off-road at cadences that are not the most biomechanically efficient. Learning to spin at a cadence that matches your running strikes helps the transition from bike to run, as well as ensuring you are less prone to overuse injuries (typically

200m, 2 x 100m, 4 x 50m, 8 x 25m.Keep to the same pace and stroke count throughoutCool down with 200m easy non-free stroke. (This is any stroke other than freestyle, to help you become familiar with another stroke and to avoid overusing certain muscles

pace and stroke count throughout• Cool down with 200m easy non-free stroke. (This is any stroke other than freestyle, to help you become familiar with another stroke and to avoid overusing certain muscles.)Total distance: 2.1K Run session