of 4:30. I was using my Garmin to pace myself and that had me bang on 2:15 at the halfway mark although the official half marathon split was 2:16.58. I did start to tire a little around the halfway point and I think may have taken a sneaky little walk

you expect to return. Carry some identification and 10p for a phone call.DO watch out for cars, and don’t expect drivers to watch out for you. Always run facing traffic so that you can see cars approaching. When crossing a junction, make sure you

tooverpronate (roll inwards) too much when you run, are sure contributors to shin pain. While your pain still exists, ice your shins for 10-15 minutes after every run, and try this daily exercise to mobilise the front of the foot and the shins: sit on your bed

waste time wandering around the gym, wondering what to do next," says Kravitz. "Know what you want to accomplish before you even walk through the door.Ease into itBeginners often try to do too much, too soon and too hard. This can lead to muscle soreness

distance options for race-hungry punters of all abilities, including the full 26.2, a 30K, a half and a 3.5K fun run – and nearly 13,000 runners from 50 different countries converged on the city to take them on. Just a two-and- a-half-hour flight away

ProfileNAME: Lee Healy and partner RachelSUCCESS: Introducing Rachel to runningHOW HE ACHIEVED IT: By doing it on her terms, when she was readyINITIAL ROUTINE: One-minute run/walkROUTINE NOW: Rachel and Lee run three miles, three times a week

– the bigger test is the mountains of the Sierra Maestra. These mountains – on the south-east corner of the island, an hour's flying time from Havana and a five-hour bus journey from the regional airport at Holguin – are the scene of this 10-day Cuban running

4:00 TO 5:00 (Page 12) Page 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15Susan Brown, 4:02 --This was my second FLM and I thought I could not replicate the emotions and pain I had felt the first time - but it proved me wrong.I find this event

Q I have an identity crisis. As a keen runner for the last 20 years, I have recently retired, but now I just cannot find the motivation to train properly. I climb into my car rather than my running gear. When I do go out for a run, any uphill

stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes