P20 Once A Day (£18.45 for 200ml from chemistdirect.co.uk). If you have fair skin or a family history of melanoma, consider sun protective clothing and avoid midday runs. You should also have a coffee before you go, advise dermatologists from
of Running Well (£14.99, amazon.co.uk). "Working backwards from your goal, incorporating all the other stuff in life you have to fit around your training – from kids to work – will help you identify what is realistic in your specific time frame." Get it down
pressure should be at/or lower than 120/80; HDL (good) cholesterol above 50; LDL (bad) cholesterol lower than 100; triglycerides lower than 150; and blood glucose level lower than 100. Get a check-up (blood test, blood pressure check and a sounding of your
continually push yourself to chase new PBs without success." Your strategy Know your limits. "Accept that consistent improvement simply isn't sustainable and that you'll have set-backs," explains Lewis. "Plan several scheduled time-outs a year – at least a
The Workout On road or the track, run a fast 1km interval at 10K pace, rest for 90 seconds, then run a 2km interval at half-marathon pace. Rest for 90 seconds, and repeat the set twice. "This is a hard session, but is excellent for speed endurance," says
't want to be part of a club where runners don't want to get involved in the dirty work, the same applies. 10 Golden Training Rules of Top Club Coaches Plan ahead Always make sure you know in advance what your training schedule's going
