This section is adapted from No Need For Speed - A Beginner's Guide To The Joy Of Running, by John Bingham. Buy this book!Many adult-onset athletes believe that living an active lifestyle would be easier if they could trade the body they have

injury risk, and includes recovery time to avoid fatigue. Here's how to design your ideal running week.What to includeYour ideal week will feature a longer run to build endurance, a hilly run to improve your strength, and a scenic or social run

out of condition.  ➋ I suggest about a 10 per cent increase in duration per week.  Increasing by more than this leaves you more susceptible to injury and illness. Keep the sessions slow at this stage; this will help build your overall strength

One of my favourite runs begins and ends at the zoo. I usually end the run at the zoo’s lion house. There’s something magical about the big cats – the size and strength of the lions and tigers, the stealthy movements of the panthers, and the pure

weekly runs, you should focus on increasing the amount you can run at one time until you build to at least the race distance, or the equivalent amount of time spent running."I encourage runners, particularly beginners, to focus on time and effort, rather

around me, I found myself drawing strength from other runners. Near the end of my second hour, the leader zoomed past me. All at once – and in groups – the ‘real’ marathoners swept by, passing me on the right and the left. For the next three hours runners

the worst in himself in order to find the best.Somewhere in his eight-year-old soul he found the strength of character that he needed. And so he ran. He ran less with style and form, and more with grit and frenzy. He wasn’t running with his legs, he

the worst in himself in order to find the best.Somewhere in his eight-year-old soul he found the strength of character that he needed. And so he ran. He ran less with style and form, and more with grit and frenzy. He wasn’t running with his legs, he

had instant muscles, instant strength and instant solutions.The idea of instant solutions captivated me. No matter what Popeye had done, no matter how huge a mistake he’d made, help was only a single squeeze away. Get to the spinach, Popeye, and you

had I stretched more, not scoffed at the benefit of gym-work for core strength and building up muscles such as my quads, and realised the importance of identifying and rectifying postural imbalances early on, I might have avoided many injuries and even