day one.We don't need gloves, helmets, bats or racquets. As runners, we don't have to pump up tyres, keep score with stubby pencils or memorise the vagaries of the LBW law. We just slip on our shoes and go. Easy, right?Well, not always. Sometimes your

of a race: getting through a difficult mile, passing runners comfortably, finishing smooth and strong.Time savings: 10-20 seconds Change Your ShoesIt may be obvious advice, but it is worth repeating. Buy a pair of racing flats or performance trainers

running immediately, and take a few days off. If you’re not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn’t disappear, consult your GP. More about injury.Do I have to wear running shoes, or are other trainers fine

, but only marginally. It took me 12 years to learn that speedwork was the way to do it."Dave Webber, 46. Years running: 15Buy the right stuff "Shamefully, I used to run in tennis shoes. Then a running friend suggested I try running shoes, and the difference