Researchers at Stanford University, US, analysed a single stride sequence to determine which muscles activate and when. We asked a trainer how to strengthen your weak spots so you become a better runner.1. ImpactThe key to diffusing impact

will be slower than you should be and you'll be risking injury.Look at our analysis of a single stride sequence.StrideThe most common flaw, according to many running coaches and studies, is overstriding. For most people a long stride is a bad idea - it

VO2 max - the measure of how much oxygen your body can get to your muscles - has tended to  grab all the headlines when it comes to evaluating endurance running performance. After all, it's relatively straightforward to measure, gives quantifiable data and is a decent starting po...

deliver a customized fit for every shape. Ideal for running, these shorts are designed to provide a full range of motion for every runner's stride. The built-in crepe liner provides additional comfort.Stash your keys or cash in the hidden interior waist

use your last runs to throw in some light, easy strides to stretch your legs, and stretch well afterwards.You aren’t thirsty enough to drink Force yourself – you won’t be able to make up for it in the morning before the race. Sip often. And avoid

close to race day - something may not agree with you and you could end up with some digestive issues that put you off your stride for race day or, worse, mean you have to pull out of the race. So all experimenting should be done during training; also

, as if you were sitting on the toilet, so that the knee joint is in line with the ankle. When doing lunges you need to do an exaggerated stride as you bend into the lunge, keeping your body upright. You don't need to go far, a 45-degree angle is sufficient

, and constantly riffling through a checklist of how their body is coping. Examples might be: unclenching hands and fingers; monitoring footstrike and stride pattern; firing up the glutes properly; ensuring that the arms are swinging forwards and backwards

their body is coping. Examples might be: unclenching hands and fingers; monitoring footstrike and stride pattern; firing up the glutes properly; ensuring that the arms are swinging forwards and backwards, rather than from side to side; maintaining awareness

.What this also means is that where many beginner triathletes can make huge strides by finessing their technique, I have to face facts: if I want more speed, I'll have to work for it.Not only that, I've got work to do on my fitness in general. After running