The chances are, when you started running, your goal was simple - run more, walk less. Inevitably, as you progress, you expect more from yourself. But some runners avoid stepping up the intensity, citing a range of anxieties. Here's how to free
reaching four sets of 10 minutes by the last few weeks of your plan.1 x race-pace practice run, for example 10-15 minutes easy, 20-30 minutes at race pace, 10-15 minutes easy. This could start as a 30 minute run with 10 minutes in the middle at race pace
Check!Can you tick all 10 boxes? If not, your child is probably running too much. This checklist from KidsRunning.com helps you determine whether or not the running your kids are doing is appropriate. You should be able to put a tick next to each
, as in lowered mortality and heart-disease risk. Which isnt to say walking does nothing for you (it does). Running simply does more, as two major studies have proven recently:Regular vigorous activity reduced mortality risk significantly among 17,000 men
Running is a wonderfully simple sport. You're in charge, and you can run where you want, when you want. Best of all, if you follow these principles, you can make it last a lifetime1. Walk before you run Few people are able to run a mile
Q I’m 44 years old and have been running for 20 years. I stretch my calves and hamstrings before I run but have recently suffered a calf strain after a few miles. How can I avoid this and how should these injuries be treated when they occur?A From
, the thought of running at different paces is proving troublesome – can you help him get more for his miles by lending a hand?"I began running about six months ago, on a run-walk training routine and progressed to do my first 5K in 30:05. I have kept on running
at a slower pace, rather than fewer at a faster tempo. A good rule of thumb devised in the USA is to train up to a heart rate calculated by taking your age from 180. So at 40 you train up to a HR of 140. If you have to walk occasionally to keep your HR
then look up to see how far I've got, then look down again. Keep your head and chest up, but just drop your eyes to the road about 10 feet ahead. You always get there in the end whether you've run all the way up or run-walked it. – runner duck
have gone smoothly, the move up to 50K should be completely possible. The two big differences from a marathon will be: (1) youll be running for an extra hour or two; and (2) your race pace is likely to be significantly slower.If youve trained
