the effort required to complete an undulating route, providing an excellent cardiovascular workout while increasing leg-muscle strength.Start running on a small incline for five minutes, gradually increasing the pace until you have warmed up. For the next 15

of your stretches. It also signals your body to supply your muscles with plenty of oxygen and nutrients. Stretch each muscle's opposite number to avoid inbalances in strength and flexibility – a recipe for injury. Stretch for the right purpose

-running is mental, not physical. Long runs, as well as building your physical strength, will give you the mental endurance to stay on your feet for anything from 27 miles to the length of the UK. Once the going gets tough on race day, you'll need distractions. Start

for tougher training. Get your muscles in gear by clocking up long, slow miles but take care not to do too much to soon - aim to beef up your usual mileage by about 10 per cent per week to avoid injury. Phase 2: Strength training Maintain your aerobic

strengths. It's packed with a mind-boggling list of goodies - vitamins K, A, C, B2, B6 and E, plus antioxidants, calcium, dietary fibre, protein and Omega-3 fatty acids.This treasure trove of nutrients works hard for runners, promoting strong bones

in to the finish there was another woman just ahead of me and Iron Rose shouted "You can get her!" Mustering all my strength I sprinted, overtook the woman, crossed the line and then promptly collapsed. But I’ve been told it’s good experience for IM

wonders for your leg strength and core muscles as they adapt to the uneven ground.Even if you're a committed urbanite, cast your net wider than the usual pavements, and leave the city streets behind with a run to your nearest park.Longer read: Top