at least one evening run a week that you can join in with. Safety measuresNo matter how careful you are when you run at night, be prepared for unforeseen events. Always tell someone where you’re planning to run and roughly when you’ll return, and consider

are generally flat or gently rolling, and are made of dirt, gravel or wood chips. Double-track trails, created for vehicles, are found in forests and multi-use areas, often have a gravel surface and may feature steep climbs. Single-track trails are narrow dirt

have made the decision to ban MP3 players on health and safety grounds. People wearing them are an absolute menace - they are so zoned out they are completely unaware of people around them. I have lost count of the times runners have cut across me

-rate levels to get a reasonable cycling heart rate. For example if you run intervals at 165bpm, on the bike, you should aim for 155bpm.Of course, balancing cycling and training isn’t always easy during the rush hour, and safety has to be the most important

and Inov-8 are two of the most popular brands: expect to pay between £50 and £70 for a mid-range pair.SafetyHeading out in a group will minimise the risks associated with running in exposed, mountainous areas, but can detract from the sense of adventure

about safety during the winter – it can be cold, icy and dark outside. For people in rural areas too, treadmills can be great for avoiding uneven ground and lonely routes without street lights." Unlike perilous icy

the essentials: water bottle, post-race food, dry clothing, extra safety pins for your number etc. In short, eliminate any possible causes of stress. Planning ahead will enable you to get to the event on time, allow you a proper warm up, and give you

hand luggage just in case your bag goes AWOL in transit! Trainers, socks, vest and shorts will be in the cabin with me ensuring their safety... – WattyYesterday I made my list of everything I needed for the race: specific items of kit, hat, contact

. I've bought new socks, and I've even got a set of lucky safety pins. I've used the same ones at my last two races and PB-ed both times!Steve says: Rob has continued to make great progress. His performance at the Fleet Half-Marathon couldn't have gone

the thread For the week ending 15 June 2009Hot to trot...Runner Rivalry When you spot another runner ahead of you on a run, do you get the urge to overtake them even if they’re faster than you? Schmoo74 I find that chaps are (generally) more competitive