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

that the only way is up.Stronger For LongerHill running offers a great total-body workout that will protect against stresses and strains. "I pick up fewer injuries when I train on hills," says Angela Mudge, Buff Skyrunner World Champion in 2006 and 2007. "The

cruised to the finish to win in 8:58:36, the fourth fastest women's time ever at Kona. Her marathon split of 2:53:32 smashed her own marathon record too. Faced with such awesome running, Caroline Steffan looked thrilled to come second in 9:06:00. Julie

: April 26Madrid’s most important athletic event has seen around 200,000 runners attempt to complete the 42.2K run within the six-hour time limit, but only 120,000 have been successful to date – it is without a doubt survival of the fittest. The well

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

be proud.Typical training weekMondayGym: half an hour of weight training TuesdayTrack session: Five miles of effort, eg pyramid 2,000m, 1,600m, 1,200m, 800m, 1,200m, 1,600m, 2,000m WednesdayAM Swim 1,000m including some arms/legs onlyPM One hour steady run