board.Because you toe-off and jump, you come down forcefully on the other foot. This is the infamous ‘impact shock’ of running – said to be two to three times your body weight – that can lead to over-use injuries of the foot, knees, tendons and so on

-off, injury or illness; to warm up before a run, and to cool down afterwards; to make your fast running faster, which is the classic use in interval training; to make long runs longer; and to make easy runs easier. You’ll find that walk breaks work best when

you’ve run lately, the more likely you are to hurt yourself by doing too much, too soon. That’s why it’s so important to set two related goals as you start or restart your running programme – to maximise improvements, and to minimise injuries. You win

It might sound too good to be true, but this simple training technique can increase your endurance and calorie-burning, decrease injuries and help you to run faster.Going For Goals 10 first-time running goals - and how to achieve them.The Total Beginner

At some point early on, a beginner learns that 99.9 per cent of runners are pleasant, helpful people.This realisation usually dawns when a beginner meets a veteran at a race or on a training run, and theveteran starts sharing his or her enthusiasm

injury risk, and includes recovery time to avoid fatigue. Here's how to design your ideal running week.What to includeYour ideal week will feature a longer run to build endurance, a hilly run to improve your strength, and a scenic or social run

minute to find out the beginner’s basics. You’ll go faster, further and happier, we promise.Starting at the ground, possibly the only thing you really need in order to run is a pair of decent running shoes. They vary as much as prescription spectacles do

want to add an additional shorter run during the week. The leading cause of injuries to beginners is running too far before they’re ready.Do stretch and strengthen Learn how to stretch properly – and devote 10 minutes to it after each run. Pay

to avoid injuries and when, where and how much to run. No problem. We've got the answers - from experts who have been teaching beginners for years, and from others who've certainly been around the block. Every runner began with a first step. You can, too

of injury?How can I bounce back when I feel like a beginner again?NutritionWhat's the best way to top up my energy reserves during a long run?What - and when - should I eat before an early-morning run?How long should I leave between a booze-up and a marathon