and teaches your body to run more efficiently. Playtime: 100-strides fartlek. Warm up with a 10-minute jog. Pick up the pace for 10 strides (counted on one leg), then run slowly for 10 strides. Run hard for 20 strides, then recover with 20 strides. Work your

facia lata and are called gluteus medius and minimus. These muscles are often weak in inexperienced runners and can lead to dominance and overstrain in the tensor facia lata. Efficient running requires good strength in all three muscles. If your pain

from 59 countries, taking part in the marathon, half-marathon, 10K, Nordic Walking 10K and kids' runs. And on the guest list this year, as well as a plethora of German celebs, was a strong British contingent (over 10% of those taking part), two

, to give me a good indication of how I'll fare when I do the running leg of Team TW's relay triathlon in Hyde Park (in two weeks' time). But on completion, fighting the urge to be sick, absolutely spent and looking as white as a sheet, I was a full 2

sessions at a higher intensity to train the body to delay the onset of lactic acid.As with running, good technique is also a performance factor in cycling. For example, the best runners perform drills to help them run efficiently, while top cyclists

and was an instant hit. secret behind great swimming is great technique. The Pro version not only records your laps, speed, distance and efficiency in the water, it also downloads your PC, allowing detailed analysis of your progress.Info: swimovate.comHow much? £129

to work on drills that will promote biomechanical efficiency, looking at running alignment and making sure they have good running posture. "You need to generate forces that will propel the runner in a linear direction, not a lateral direction. It

If you want to become a better runner, there’s no real training substitute for running. Other sports just don’t cut the mustard when it comes to preparing your body for race day, right?Right. But in terms of boosting your fitness, balancing muscle

heart rate.In this way, you can assess your fitness without having to run flat out. The next time you run the course, stay within the same heart rate limit and then compare your times. As your fitness progresses and your running becomes more efficient

muscle contractions. As a result, according to a study at Ball State University in the USA, you'll run slower because your muscles will work less efficiently (which also makes them more prone to injury). The two lessons to be learnt here? Don't expect