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Enduring Questions: The Perfect 30-Minute Session
By Amby Burfoot on 05/05/2005 11:15:27
Pushed for time? Three experts share their best short sessions
, Daniels happily took the 30-minute challenge in his stride, coming up with a session that’s varied, innovative, and easy to tailor to your individual needs: if you feel tired, you ease off; if you feel like a champion, you bust a gut.Run an easy six
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Supporting Act: Six Underappreciated Muscles
By Ray Klerck on 21/09/2010 10:54:01
Your quads, hamstrings, glutes and abs often hog the limelight. Work your 'hidden heroes' - lesser-known but just as important muscles - to run stronger, faster and fitter.
supporting muscles, and they need to be in good nick to tirelessly prop up every stride. “Keeping your posture aligned and working the supporting muscles specific to running, which are found deep inside your torso, hips and legs, will improve your efficiency
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Runner's World Playlist: Pop Mix Power Run
By on 27/09/2010 11:52:43
Make your training top of the pops with our latest running playlist - it's specially designed for interval sessions
Hitting your stride is not always easy, but here’s some good news: there’s a hidden saviour in your kit bag – your MP3 player. The most effective training tracks have strong rhythms and a tempo that matches exercise intensity. Our latest playlist
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Green bean and rice noodle salad
By on 14/12/2010 16:46:27
Spring has sprung - bringing with it tasty green beans
Britain's soft vegetable season is just beginning to get into its stride so celebrate spring with this salad packed with green beans. As well as being full of vitamin K, the beans are a good source of manganese, an antioxidant that helps you convert
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RW's Ultimate Marathon Schedule: Sub-4:00
By on 07/05/2000 19:03:13
The best 16-week marathon schedule you'll find anywhere
)Mon RestTue 6M of 1M jog and strides, then 10 x 400, with 200m (1-min 30 ) jog recoveries, then 1M kogWed 7M (70 mins) slowThu 6M (55 mins) steadyFri RestSat 3M (30 mins) easySun 15M (2hrs 30) slowWeek Eight (31M)Mon RestTue 5M of 1M jog and strides
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RW's Ultimate Marathon Schedule: Sub-4:30
By on 07/05/2000 19:03:13
The best 16-week marathon schedule you'll find anywhere
of sessionWed 5M (57 mins) slowThu 1M jog, then 3M (approx 27 mins) brisk, then 1M jogFri RestSat Rest or parkrunSun 12M (2hrs 5) run/walkWeek Seven (32M)Mon RestTue 6M of 1M jog and strides, then 9 x 400, with 200m (1-min 30) jog recoveries, then 1M jogWed 6
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Ground Rules
By Sam Murphy on 29/07/2010 12:40:28
Tired of tramping over Tarmac? There are plenty of other running surfaces to tackle, to banish boredom and benefit your body. Here’s how to get the best out of them.
. “Running on sand results in a different style as you try to push off the ground,” says Dixon. Research from the University of Western Australia found that it increased cadence, shortened stride length and resulted in longer stance phase (total foot
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RW's Ultimate Marathon Schedule: Sub-3:30
By on 07/05/2000 19:03:13
The best 16-week marathon schedule you'll find anywhere
)Mon RestTue 6M of 1M jog and strides, then 10 x 400, with 200m (1-min 30) jog recoveries, then 1M jogWed 10M (90 mins) slowThu 7M (56 mins) steadyFri RestSat 4M (36 mins) easy or parkrunSun 20M (3 hrs) slowWeek Eight (36M)Mon RestTue 5M of 1M jog
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Be The Best
By Alison Hamlett on 22/06/2004 17:07:46
A preview for non-subscribers: 2 of our 9 best-ever ways to be a winner every time you race by beating yourself and setting a new PB
in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a
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RW's 60-Second Guides: Avoiding Injury
By Runner's World on 15/09/2005 16:26:14
If impatience is your middle name, you need our 60-second guides. Shallow but helpful, with five articles to print and read...
. The first rule is to ease slowly into any run. Deliberately hold back for anything from 5-20 minutes; doubly so before speedwork. Stop trying to push, and your body will naturally lengthen its stride and become quicker during the course of your run
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