’t find 30 minutes to devote to a run, head out for a quick 10-15 minutes in the morning, then slip in another 10-minute trot later on that evening.Tip from the trenches: “I recently bought my seven-year-old daughter a bike, and she now rides

and repeat on the other leg. Perform 16-20 reps in total. Once you're confident, hold small weights to increase the difficulty. "My legs hurt"Go for a runThat walking-dead feeling in your entire body two days after a long run or race is called DOMS - delayed

caffeine is also a diuretic. All my gels were caffeinated (thinking they were better than non-caffeine ones), which resulted in four toilet stops in the first 15K of the marathon.”Scott Neyedli, winner of Ironman UK in 2007 and course record holder11

maximum heart rate (MHR - calculate this at www.runnersworld.co.uk/heartrate) followed immediately by a 15-minute fartlek run at 65 to 85 per cent MHR. • A 20-minute fartlek cycle at 65 to 90 per cent MHR followed by a 10-minute fartlek run at 65 to 90 per

"Water is 1,000 times denser than air," says Laughlin. "So the single most important factor is to slip your body through the smallest hole in the water." Imagine a central axis extending from the top of your head to the opposite end of the pool. Rotate your

toward home. Two hours, nothing to it. When I want to increase my training prior to a marathon, I just add another 9/1 segment on the outbound trip. Now the session lasts two hours and 20 minutes, and I hardly notice the difference. Two weeks later, I do

, so you can change some specifics when reality sets in."—Jeff Galloway, former Olympic 10,000m runner11. Come ready to play"Fitness has to be fun. If it is not play, there will be no fitness. Play is the process. Fitness is merely the product

the equivalent of eight large glasses of water every day, and probably twice that in warm weather. It also means taking in about half a pint of fluid every 15-20 minutes of running. For runs of an hour or more, you also need to replenish spent energy stores

my mileage and practised running above 14,000 feet, but still I'd limped home after aggravating an old Achilles injury. Today I was ready for a charmed third try. I was fit, healthy and confident of a top-10 finish. Maybe I'd even break three hours