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

changing terrain means that each foot placement is subtly different, so you don't tend to develop the repetitive injuries experienced on roads."The ascents will make you more powerful and the descents are just as useful: the balance and stride

of Kenya’s best 5,000m runners. We talk about the great form that all Kenyan runners have, and which so clearly lack, and he reassures me that it’s ok to run with a bit of a shuffle. He explains that Kenyans have such high knee lift and elegant strides

caught McCormack. The two ran side by side, matching each other stride for stride, for a couple of miles. The crowd at the finish line watching them duking it on the big screen went crazy: this head-to-head race captured the spirit of Ironman perfectly

Barcelona Marathon, March [Getty Images] Sport in Spain might be dominated by football but running is making strides to catch up. In a country that brought the world flamenco, fiestas and bull fights, running is a great way to see the sights

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 second in the time on the ground per foot-strike translates into running a

some sprints to a fartlek session will improve your flexibility as you stride out more." While the decline in performance with age is likely to be linear in men, some women experience an acceleration with the menopause. The average age for the menopause