capacity in competition. Improving your muscular strength can also boost race speeds. Increased strength often has a positive impact on economy, but it also increases the fatigue resistance of muscles, allowing them to sustain quality speeds for longer

Weight training for triathlon is a complicated subject. Some triathletes think it is unnecessary while others are in favour of hitting the gym, but may not know exactly what and how much to do in the weights room. Then there is strength training

Q. One of my goals for 2012 is to get my Olympic-tri 10K run time under 40 minutes. What should I be doing over the winter?A. A strong run can make a huge difference to your race and the off-season is a great time to work on your skills and strength

We've been a big fan of the Royal Parks Foundation Half-Marathon here at RW Towers ever since it launched in 2008. This atmospheric autumn race packed with iconic London sights and peaceful Hyde Park paths has gone from strength to strength and last

Wed Power walk/run for 30 minutes easy Power walk/run for 30 minutes easy Power walk/run for 35 minutes easy Power walk/run for 35 minutes easy Thu Rest Day Rest Day Strength train for 20 minutes Strength train

inhibit your running. Consider, for example, the massive quadriceps of some professional cyclists – some of them seem to hang over their knee-caps: great for cycling, but useless for running.I use strength training less to run fast or to look good

Once treasured by ancient warriors for their strength-boosting powers, seeds are full of essential nutrients often lacking in our daily diets. Make these five more than a decorative salad garnish. Most of them are available in supermarkets; all

Q. I'm a fairly experienced swimmer but I've never used training aids such as hand paddles and don't really know where to start. What would you recommend?A. Swim training with paddles is a great way to develop upper- body strength, perfect your

Runner's World - April 2013 issueBuild a fitter body with tailored workouts to increase strength, boost flexibility and sidestep injury. All this and more in our April 2013 issue!Subscribe online now and you'll also receive full access to all our

, as well as over and down and the top. Check also that both legs are working equally; it’s not unusual for one to be doing more of the work.Strength 5x2mins hard / 3min spin. Short, hard  intervals, with plenty of recovery.Choose a gear that makes you work