with you. Sidestep injuryThe soft surface of trails can be a welcome relief for legs used to the bone-shaking impact of concrete or Tarmac. The uneven ground will also work your ankles and knees harder than road running, so if you're planning a taxing route

stock-market fall when interest rates rise. And no athlete is immune – not even the most experienced and successful. That’s why reviewing the basics can always give you a boost.Of course, beginners have an even greater need to follow these rules

.co.uk)."You will also become a stronger runner: working out on varying terrain and uneven surfaces strengthens muscles and tendons." Here's how to make the break.Run/WalkIf you've only ever run in the gym, your first outdoor session may be tricky. "Treadmills help you

Heath and Injury | Motivation | Nutrition | Racing | Shoes + Kit | Training | Weight-loss | CreditsThese are highlights and frequently asked questions from our beginner forums. They were created by members of Runner's World just like you. If you

, and is designed for the surface you’ll run on most often – road, track, or trail. If you’re not sure which shoe will work best for you, go to a specialist running shop where staff can advise you (there is a list of such shops at the back of this magazine). After

At some point early on, a beginner learns that 99.9 per cent of runners are pleasant, helpful people.This realisation usually dawns when a beginner meets a veteran at a race or on a training run, and theveteran starts sharing his or her enthusiasm

minute to find out the beginner’s basics. You’ll go faster, further and happier, we promise.Starting at the ground, possibly the only thing you really need in order to run is a pair of decent running shoes. They vary as much as prescription spectacles do

This extract is from The Runner's World Complete Book of Running by RW USA Editor Amby Burfoot. You can now preview it, free, for two weeks without risk or obligation. All running programmes for beginners are the same: they move you from walking

. Search out a model that fits you properly, and is designed for the surface you’ll run on most often – road, track, or trail. If you’re not sure which shoe will work best for you, go to a specialist running shop where staff can advise you (there is a list

help your aerobic system work more efficiently. Also, synovial fluid (the lubricant in your joints) warms up, helping your body to move easily. "Too many beginners skip this step without realising how much more effortless it makes the whole workout feel