-round. Periodisation, popularised by the late coach Arthur Lydiard in the 1960s, is named for the programme's distinct periods of training that progressively lead to peak fitness: endurance-boosting base work when slow mileage is increased, a strength-building period

, an osteopath and tried massage, but to no avail.A It’s possible that the initial cause of your problems was an over-zealous approach to training. When you take up any sport, a gradual approach is essential. This allows the body to adapt to the new stress

commitments. And experiment with cross-training. If you give cycling and swimming a go you could progress to trying a triathlon. But above all, don’t waste precious years and then regret it later. —Bud Baldaro, coach and RW Contributing Editor

into, the following tips should prove invaluable.For BeginnersHave patience A 2003 study by the University of Houston in the USA found that the top three reasons for quitting exercise programs are lack of time, lack of motivation and lack of progress

is tell it the length of the swimming pool you train in and you’re good to go.Battery life of approximately one year.Includes a built in alarm clock for those early morning swims.Syncs to Garmin Connect (LINK), a free website to track progress, set goals

to take part in an 18-week marathon-training programme. Although the participants were reasonably fit at the start of the study, none of them had completed a marathon. In fact, most weren’t even running 10 miles a week before beginning the programme

GETTY IMAGESWhether you're running your first 5K for charity, fitness or to support friends (or all three), read on for everything you need to know to finish in style.Training helpQ. I've never run before, how should I start? A. The best way

spreadsheet on his computer. Totting up the miles, and seeing how he was progressing, was an added incentive for him through the cold, dark January mornings when he had to force himself to get out and train.For the first month, training went well. A chest

Speedwork pushes you out of your comfort zone - and improves fitness - faster than any other workout," says running coach Nick Anderson (runningwithus.com)."You recruit muscle tissue that otherwise lies dormant and  you train your body to become

for full UK listings or cast your eye over our Worldwide Races Index for more far-flung ideas. Not only is a race a great way to measure your progress, the pressure of an approaching fixture means you’ll be more likely to put in the required training