effort. Not just on the track and in races, but also in her daily runs. “I hate to admit it,” says Sally, laughing, “but speedwork definitely makes you a stronger runner.”No surprise there then. The body, after all, has an uncanny ability to adapt

, but, depending on whether the muscle sheath higher up the thigh is breached, there may or may not be visible tracking of blood down the thigh.SignsWhile the knee is bent and the area is not under pressure, there may appear to be little wrong

:108:009:009:5010:25-10:4011:25-11:402:158:159:2010:1010:45-11:0011:45-12:002:208:309:4010:3011:05-11:2012:05-12:202:258:4510:0010:5011:25-11:4012:25-12:402:309:0010:2011:1511:45-12:0012:45-13:00Speedwork does not all have to be done on the track

:309:0010:2011:1511:45-12:0012:45-13:00Speedwork does not all have to be done on the track or over precise distances, but it’s worth having a rough idea of how far you are running on each effort.If you can’t measure the distance, just run your efforts

in numbers has come about partly due to a 40-year campaign for a new running track finally coming to fruition in 2007, and partly due to their ongoing commitment to investing in youth. Of the 485 members, 337 are under the age of 20, and 152 of those

. Although the outsole has big, deep lugs, which worked well on off-road tracks and rocky routes, it clogged up easily in muddy conditions. The most eye-catching part of the shoe, however, is the upper. Ignore the fancy colours, and it’s a surprisingly

an eight-mile route along forest tracks, trails and moorland paths. After a short yet sharp climb at the start, you’ll reach the top of the valleys and can expect some spectacular scenery. After a spot of dense woodland, you'll reach the side of a ridge

-hunting park, the trails and tracks of the New Forest provide rolling terrain with the toughest climb peaking at around the eight-mile mark.But the efforts exerted through farmlands and wide-open tracks will be more than worth it, as you take in some

Gray. Wish you were there? We had a fantastic response to our recent Rave Run photography competition. Deserted beaches, cliff-top tracks, glorious cityscapes – you sent us inspirational photos of you running all over the world

Running to work (and home again) can help you maximise your training and keep your regime on track. But you'll need something to carry your keys, phone, shoes - maybe even your laptop.So we road-tested eight of the latest running backpacks to select