the pelvic girdle and spine in perfect position to stop the pelvis tipping forward and prevents back ache and poor running form," says Coates. Try toe touchdowns – lie on your back with knees bent and hands under your back. Contract your abs and press your
runners. But whether you run a 2:30 or a 4:30 marathon, you too should up your sleeping game, says Professor Jim Horne from the Sleep Research Centre at Loughborough University. "Consistent, regular, good-quality sleep is vital when training for any
for a rest day, but you need to run hard to de-stress from work, do your tempo miles and rest the next day.To read more top-notch training advice - including tips from psychology, nutrition and injury specialists - subscribe now. You'll even save 30 per
Clubs regularly attend races as a teamThe days when running clubs were the sole preserve of ultra-competitive elite racers hell-bent on crushing the opposition at all costs and putting in more hours than Geb or Paula are thankfully long
fitter into the bargain. Follow these self-powered commute tips for best results. Take it easy Don't just add running to work to your daily to-do list, says Paula Coates, author of Running Repairs (A&C Black). "It shouldn't be a rigid rule, so you
with beginners can be as advantageous as running with elite runners – you pick up tips and cement your knowledge whoever you run with. The trick is communication, exposing your weaknesses and strengths, and supporting each other. Running with people who aren
won't enjoy their running or achieve as much, and might even give up altogether," explains Jamie Edwards, sports psychologist (trained-brain.com). "As a runner you really get to know yourself and what kind of mental toughness you have inside – once you
