enthusiasm as well as your feet. Running in the dark is a necessity if you work from dawn till dusk or you’re training for a night-time race such as a New Year’s Eve event. Whether you’re heading out early or late, follow these easy strategies to stay safe

It’s unlikely you’ll win every race you enter but you can be a winner every time you race by setting a new PB (personal best time). The full version of this article contains nine tips that - put simply - work. They go from timing your race right

free radical damage, and protein to repair muscle fibres after a run." You're also encouraged to eat small meals six times a day, which is a great way to build up your glycogen reserves between runs.Take-away tip Allow yourself a weekly indulgence

tips he’d give to amateur marathon runners eager to improve. He mentions key sessions like hill work – 21K of hill work to be exact. In Eldoret it’s possible to run 21K of rolling hills starting at 1000m above sea level and climbing to 2700m. For his

Q. How are you feeling?A. My training's been going well, although I did get sick just before the Great North Run. I haven't had any major setbacks since then. Travelling to the NYC Marathon was uneventful compared to the journey I had getting

, faster triathlete."Hills make you tough and give you confidence," says Team GB running coach Nick Anderson. "If you can work for 10 minutes uphill, then working for 10 minutes on the flat will seem easier." Follow these climbing tips and you'll discover

It’s unlikely you’ll win every race you enter but you can be a winner every time you race by beating yourself and setting a new PB. Here are nine tips that work.Strong LegsMany runners assume that because they run, they don’t need to do leg

Marathon, Half-Marathon & 10K (October)2009 Date: tbc The Foot takes its name from Cape Agulhas, the southern-most tip of the African continent. The marathon is run off-road for the first half and on Tarmac for the second, with the first half featuring

the experience you’ll know how to get through those tough patches. I might also sometimes try to eat a bit too much, which can also happen in a race. My top tip is to eat little and often. I eat solids on the bike and during the run I have gels and water. With 90

to cope better with the abnormal forces running places on your body.ImpactAvoid hard-soled shoes and concrete as these will throw upwards any difference in leg length, tilting your pelvis. Instead, try to run on grass or a treadmill. Cross-train with low