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
and prevention, and a whole section dedicated to schedules for 10K, half-marathon and marathon races, the Guide to Running is full of practical advice that really works. If you want to make the most of your running, this Guide could be all you need.Available from
Remember these 10 tips when you start adding the fast stuff to your running programme:1. Graduate from basic training If youre a novice runner, you need at least three to four months of building up before starting speedwork. Meaning? You should
. In countries that use the metric system, 30K (18.6 miles) is equally round and frequently used.Most coaches feel that once you reach 16 miles, youre in long-run territory. Thats the point where the psychological and physiological changes start to take place
For an athlete accustomed to exercising outdoors, health clubs and gyms can be mystifying. Follow these three basic tips from exercise scientist Len Kravitz and you'll find that the gym becomes a home from home.Go in with a plan"A lot of people
1. SpeedThe Session: 4 x 40m sprints (with 3 mins recovery), then 4 x 300m sprints (with 6 mins recovery)Tony Minichiello says: "Speed training in heptathlon is crucial as there's an element of it in every event - just as there is in every race
After a week of voting and frantic speculation, please join us in congratulating our Lucozade Sport Super Six winners: just back from a run, Matchstick Man, AndyV, Hashette, Evil Pixie and spinkletoes. Having been selected from more than 2
well enough.If you want to... Beat injuryBuild on this: Aqua-jog to runUsing a buoyancy belt like Keifer's Aqua Runner (£17.99, swimshop.co.uk) to keep upright and afloat, you can run underwater at the same intensity as you would on the road, but with a
.SpeedworkFive tips, four sessions, three golden rules – fitting the fast stuff into your training schedule has never been so easy.Marathon RunningThe big one in a nutshell - everything you need to think about if you’re planning to tackle 26.2 miles, from setting
