pressure should be at/or lower than 120/80; HDL (good) cholesterol above 50; LDL (bad) cholesterol lower than 100; triglycerides lower than 150; and blood glucose level lower than 100. Get a check-up (blood test, blood pressure check and a sounding of your

of Running Well (£14.99, amazon.co.uk). "Working backwards from your goal, incorporating all the other stuff in life you have to fit around your training – from kids to work – will help you identify what is realistic in your specific time frame." Get it down

and prevention, and a whole section dedicated to schedules for 10K, half-marathon and marathon races, the Guide to Running is full of practical advice that really works. If you want to make the most of your running, this Guide could be all you need.Available from

This week, one RW member wants YOUR advice on how to get to sleep after an evening run..."I have to do my weekday and some weekend runs in the evening (7-8 o'clock-ish). The nights after my runs I don't sleep very well. I've stopped using recovery

After a week of voting and frantic speculation, please join us in congratulating our Lucozade Sport Super Six winners: just back from a run, Matchstick Man, AndyV, Hashette, Evil Pixie and spinkletoes. Having been selected from more than 2

Each month, we select a lucky newcomer to RW's 410,000-strong member community and reward them with £100 of Asics kit. Here we catch up with our three most recent winners...Top StrumpDonna (aka Strump, our Member of the Month in April) was always a

year, regardless of how hard we train: our age. But thanks to all the health benefits that running brings, you don't need to sweat each time a candle is added to your cake. "There's a big difference between biological age, or how old your body thinks

each year, regardless of how hard we train: our age. But thanks to all the health benefits that running brings, you don't need to sweat each time a candle is added to your cake. "There's a big difference between biological age, or how old your body

Welcome to the first ever interactive Runner's World Mile Challenge.Relive the glory days of British middle-distance running. Find your limits over an exacting distance. Boost your speed and endurance.Give us eight weeks of your time, and we

hero. You'll be running 30 minutes non-stop within eight weeks - perfect preparation for starting our Get-You-Round 16-week schedule come January.In the meantime, if you're in need of advice, a pick-me-up or just a good natter, join spring marathoners