more cardio benefits by picking up the pace in some of your runs. Do eight to 10 surges lasting 15-30 seconds.

Running is booming online, and the burgeoning community of bloggers, podcasters and posters could even be to blame for running's current surge in popularity. It seems the supposedly sedentary online world is in fact stimulating more of us to get out

.) Total distance 2.1K Run sessionFartlek sessions [hard, medium and slow running over various distances during a session, from the Swedish term meaning ‘speed play’] are a good way of improving your pace and replicating the surges you would expect during a

healthier sex drives.It'll help you pace yourselfHeavy breathing, lots of sweat, a final desperate surge to the finish… Racing and love-making can be pretty similar, and if you ever find yourself coming to a climax too quickly, then applying race technique

. This philosophy is transferable to the rest of us: training with company can be just as beneficial in helping you to achieve your particular goals. A partner could encourage you to adopt more variety in your running and thereby foster greater motivation

, you’ll feel a surge of achievement as you close in on your goal. “I was always in awe of runners out there who completed three miles with such ease,” says Pam Durant, who lives in Istanbul in Turkey. “When I finally accomplished the three-mile loop