New runners are often prone to saying "I’m not a real runner," as if there’s a litmus test for such an entity. Okay, maybe there is. Work it out for yourself. You know you’re a real runner when:1. You eat energy bars when you don’t have to.2. You

over the other, then lift and straighten the lower leg 10 times. Do several sets with both legs. Visualise your run. Skiers are experts at this. They do the course in their minds before heading downhill. It helps them to relax and allows them

only those nuggets that are most important for them to learn in our 10 weeks together.The full version of this article contains those 15 lessons. Think of them as crib sheets for your basic ‘running course’. Learn them, and you can make it through your

. Dedicate 35 minutes to carbs. Add 15 minutes of protein and healthy fats. The remaining 10 minutes? Have fruit for dessert.BAD GUY: SALTThe good news: It's always wise to keep your salt intake below 6g a day. Yet during long runs "prolonged sweating can

and run at 65 per cent of your working heart rate. (To calculate effort based on your WHR, subtract your resting heart rate from your max – eg 200-40 = 160WHR. Then calculate 65 per cent of that = 104, and add it back onto your resting rate = 144 target

.At races, I try even harder. I’ll start with the intention of testing the limits of my abilities and the accuracy of my training. I put on my game face, but it doesn’t last. Before long, I’m chatting with the other runners and joking with the volunteers

. I looked for vitamin spinach, supplement spinach, clothes spinach… you name it. I was that guy at the race expos looking for the latest, newest, most surefire way of becoming leaner, fitter and faster.The first time I ran a mile in under 10 minutes

. At the Marine Corps Marathon one year, I almost finished in the top 15,000 runners. I would have, but I went out too fast!As I enter my 10th year as a runner, I have to admit that I’m no longer the new kid on the block. I’ve had some wonderful races and some

test if it's warranted." "It takes too much time!" We hear you, but consider the pay-offs of just 150 minutes a week of exercise, as recommended by the NHS. With five 30-minute run/walk workouts per week, you can expect a reduced risk of chronic

Whether you’ve decided to make a change to your lifestyle, or you’ve just been roped in for a charity race, this index of our best beginner articles is for everyone taking those first running steps. From can't-fail motivation, to a first 5K or 10K