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

- except that you type out your conversations and you never know who's going to chip in next. As well as being an exceptional place to spend a social hour or two, they're where you can tap the collective knowledge of over 140,000 runners, from first

times a week.Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a weekWeek 8 Run

at the running club true?And unless you’ve exclusive 24-hour access to a panel of experts, there’s no better place to turn than the RW forums. Here you can tap the collective knowledge of more than 350,000 runners, from fresh-faced first-timers to wizened oldies

– and you’ll hate running. Also, make sure you eat 200-300 calories about an hour before your run, so you’ll have fuel in the tank.But don’t pig out Some new runners take the opposite approach by eating too much before their work-outs; this is particularly

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

-marathon runners need go wild with pasta.Q. Will I lose weight (please...)? A. Nothing (except cross-country skiing) burns more calories per minute than running. But don't forget to eat and drink enough to exercise at your best in the first place. You'll still

...Himself, pre-column...'... an untrained writer whose only running credential was that he was slow – but used to be slower'Getting started..."I decided that when I could run three miles, I’d be a runner. ... So out I’d go – without reaching the three miles. Day

At the last count, 132,000 runners had posted 1.6 million messages between them on the Runner's World forum. That's a ton of useful tips!Our readers already helped us pick out some of the best threads (or 'conversations'). Now we've gone a step

:48 and on that day I passed through the half at 1:47 and 25km at 2:09, which was also a PB. I think it works better for longer distances - I've done sub four minutes for 1K and 23 mins for 5K but never dipped under 48 for 10K. I can run fast for short distances