Speed, like weight loss, is a simple concept. The only way to run faster is to run faster. What that means in practice, especially for a beginner, is moving from a single-speed run to variable paced training. This is initially difficult because

with you. Sidestep injuryThe soft surface of trails can be a welcome relief for legs used to the bone-shaking impact of concrete or Tarmac. The uneven ground will also work your ankles and knees harder than road running, so if you're planning a taxing route

muscular breakdown at the end of an Ironman. The key to building that strength lies not just in what you do in the weights room, but also in strength building swim, bike and run workouts.Tailor it to triWhile I am personally in favour of weight training

to move forwards.When I started running I also chose a destination. I decided that when I could run three miles, I’d be a runner. I was convinced that three miles was as far as any rational person would want to run. And sometimes I still do think that it

Heath and Injury | Motivation | Nutrition | Racing | Shoes + Kit | Training | Weight-loss | CreditsThese are highlights and frequently asked questions from our beginner forums. They were created by members of Runner's World just like you. If you

A friend told me recently, “I don’t care about getting faster. I just want running to be a little easier for me.” I’ve known this person for years, and running has always been a chore for him. Not painful, just difficult.What’s more, the last thing

. If the discomfort persists, see a podiatrist or an orthopaedist.9. Simple warm-upsSpend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury Walking: Simply walk at a moderate pace to get your body going

in those early days, and a bit more time resting and stretching my back and lower limbs, it probably would have helped prevent a multitude of injuries.Paul Magner Years Running 35 Variety is the spice of lifeIt’s easy to get stuck in a rut, and become a

. If the pain doesn't ease, stop immediately and head home. If the discomfort persists, see a podiatrist or an orthopaedist.9. Simple warm-upsSpend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury Walking

's movement alters how you use your hamstrings, which could lead to muscle weaknesses or imbalances, and then injury, in the long term.The workout: A progression run gradually gets you working hard. Do a 10-minute warm-up jog at about 6.5km/h. Then up