disciplines – swim, bike and run – involve different muscle groups and movement patterns, and as less time is spent on one single discipline, rates of overuse injuries tend to be lower.’ (See case study 2.) The good news is that if you’re already a runner, you

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