they wish they’d known before taking their first running steps. The lessons they’ve learned will apply to you too and put your mind at rest.If you're a Runner's World UK magazine subscriber, you can see all 20 here. Otherwise, enjoy these 5 as a preview

slow steps followed by 20-20, 30-30, and so on up to 60-60, then reverse it back down to 10-10 – or even go straight through to 100-100. "Depending on your fitness, you can adjust the speed of the fast and slow portions, or both," says Daniels.4 Rest

start with a walk/run programme. That means alternating two minutes walking with one or two minutes jogging; go for 10-20 minutes the first time, then build it up over a period of weeks, gradually increasing the total time and the proportion of running

number of psychological disciplines based at five UK universities. It is funded by a grant from the UK's Economic and Social Research Council (ESRC), worth £2.1m over four years (Nov 2008 to Oct 2012).Who is Andy Lane?Andy Lane is a professor of Sport

all). I made the decision around mile 17 (when it started raining as I was half-way up another hill) that I would do the marathon course and not the ultra course - which is an extra 7 miles (not the advertised 10K) after checking in at the finish

- and save 40 calories or more. Snack on an apple rather than crisps: a study published in Nutrition found that people who snacked daily on apples and pears, and made no other dietary changes for 12 weeks, lost an average of 1.2kg. "Eating more fruit

. Do this first thing, at the start of the week, before the blank spaces start filling up with other priorities.2 Get the most out of what you have. Several times a week, think quality, not quantity. Finding time for a 20-minute run – outside, or on a

place.In June 2011, six months after I took up running, I completed the Sutton Park 10K in 1:16:42 and that very same evening I entered the Bupa Great Birmingham Run (a half-marathon!) being held in October.During my training I found out I had been

do you need to train a week to see improvement? Our panel of five beginners reveal how they took their first tentative steps - and how to pick up the pace.Getting StartedIf you're already quite active you could head out for a slowish run straight away

hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet