Summer's almost here - so get off that treadmill and head for the great outdoors. "There is nothing better than fresh air, and the new sights and sounds you get from running outside," says running coach Liz Fulford (fitnesstrainingspecialists

work commitments so there is a tendency to be run-down most of the time, which means the rain, mud wind or snow can add to these stresses. Training outside is not worth an athlete being sick or injured during most of the winter."But doing battle

do you need to train a week to see improvement? Our panel of five beginners reveal how they took their first tentative steps - and how to pick up the pace.Getting StartedIf you're already quite active you could head out for a slowish run straight away

sideline you for weeks or months if you don’t take time off and seek medical advice.DON’T wear headphones when running outdoors. They tune you out from your surroundings, making you more vulnerable to all sorts of hazards including cars, bikes, dogs

Listen to your legs not your watchI started off running on a treadmill and, like you, had a big shock when I started running outdoors. Having said that, once I got used to running outside I've really never looked back. It’s easier in lots of ways to ignore

can perform well spinning between 80 and 100 rpms. Choose according to your muscle-fibre makeup as well as your fitness level and gear selection.Quick Tip: Most people prefer running outdoors to putting in a session on the treadmill but at this time

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

years, most notably among people aged 35-44. But these aren’t all aspiring Ironmen, keen to tackle the 2.4-mile swim, 112-mile cycle and 26.2-mile run that comprise the toughest tri on offer. Many are amateur athletes who’ve run themselves into a

– SianceJoin the threadGYM SHUT OVER CHRISTMAS... WHAT TO DO?I run 35K a week on the treadmill. I used to run outdoors but tried the gym after getting tired of stopping to cross roads, bad weather, and of course, it being dark when I get in from work and me

and objectivesIt really does depend upon what you get from running and what you are trying to achieve. If it’s just about getting out, running, feeling the benefits of being outdoors and maintaining a reasonable level of health and fitness, then a setting a