Most runners want to keep track of their pace. It’s how we measure many sessions. So what happens to your overall pace when you combine running and walking? You slow down, obviously. But not as much as you might think.The following table shows per

Dr George Parrott. "Heart rate monitors, however, are far more precise."So, no matter what type of runner you are – beginner, intermediate or advanced – a heart rate monitor will help you train more effectively.Tips for BeginnersNovice runners

Running has the power to change your life. It will make you fitter, healthier and happier. Here's 30 tips to help you get (and stay) on track to a brighter future.1. Start by walkingWhether you're fresh off the couch or coming from another sport

to recover between each repetition. Be sure to have a 10-minute warm-up jog first and a similar cool-down afterwards. The best place to run intervals is on a track, but if you don’t have one nearby don’t worry. Find a flat grassy area, where you can run

, 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

," says Hebert. "I tell my beginner runners to concentrate on the one reason that brought them to running in the first place. A clear focus can work magic on your motivation." Keep track Keeping a written diary is a highly successful way to stick

on them. Avoid them as much as possible.Beware the one-track mind Tracks are definitely easier on your legs than pavements, but they’re tougher on your psyche. Many beginner runners go to a track for their initial runs and, not surprisingly, find

; the harder I worked at being a better runner, the more fun I had. The absurdity of my waddling around the local running track doing quarter-mile repetitions, for example, made me laugh. But they also made me faster.Even running on a treadmill like a caged

absolute limit. Just like the runners around me. It may be hard to imagine the last 10K of a marathon as being fun – but it was. The joy that eluded me at the start of the race overwhelmed me at the finish. Rounding the track for the final 400 metres, I

carrying rock from the big pile over to a small pile, about 100 feet down the track. The first shovel didn’t seem so bad, but by the 10th one, every muscle started to hurt. With the foreman yelling, I worked as fast as I could, and was exhausted in no time