for the monitor, I would have kept going at the slower pace, as I'd always done."Oliner's experience is a classic example of how runners can benefit from advances in technology. Once considered something that only hard-core professional athletes would use, heart

if all went well.I'd begun at a moderate pace as planned, but when I reached No Name Creek, about four and a half miles in, where I'd intended to start pushing, my body refused to follow the script. My quads and hamstrings tightened then seized, my chest

, and four of the five fastest in history.The Briton started fast, possibly too fast (2:13 pace over the initial miles), as she decided to run as she felt rather than to a pre-conceived plan. Defending champion Margraet Okayo and Susan Chepkemei, who gave

focus on six injuries and the runners they most commonly afflict. Whether you're in a high-risk group or not, simple training adjustments can keep you safe. These precautionary measures could save you from the dreaded routine of rest and rehab. Achilles

of target times and can be downloaded in one file to your Garmin Forerunner 205, 305, 405, 405CX, 410, 610 and the 310XT/910XT. The schedules include target paces, heart rates and session notes, and you can modify your target time and rearrange sessions

-burning. So grab your favourite sports drink, put your feet up and read on at a comfortable pace.Why?Long runs give you endurance – the ability to run further. Yet they can help 10K runners as well as marathoners. Long runs do several things. They

-gone. With hundreds of clubs catering for the multifarious runners up and down the country, there's literally something for everyone, from beginner fun-runners to serious pace-setters. Indeed, it's possible to join a running club without ever racing, without being

over the marathon schedules when Bruce Tulloh retired from writing them. Steve has run more than 60 marathons (26 Londons) and as well as holding a PB of 2:29, he has also won a British marathon title in his age group. As far as his coaching record goes

eating guidelines and you’ll soon see excess weight melt away. Get clued up on what to eat and why by getting to know the basic principles of nutrition. Food Groups: The BasicsJust right for runners: the foods groups you need, and how much you need

special. But since turning 55, I've won National Masters Championships, broken age-group records and been the number-one-ranked 55-59 age-group swimmer in open water - mainly by sacrificing speed in the pool.At Masters workouts, most of my teammates