, increase the speed settings to make sure you're always sprinting at 8/10 effort. If you've only got time for a short workout, this short sharp session (10-15 minutes) does the trick. Warm up with an easy jog on an 0

Spring's the perfect time to pick up the pace – or the pieces – of your running regime. The weather's warming up, and runners' diaries will be packed with top racing opportunities over a huge range of distances and terrains. Whether you're worried

as not to annoy the honed and toned swimming machines ploughing up and down, and then started splashing around and whingeing.It was tight around the neck. The water was cold on my face, but my forearms were warm. It was so BUOYANT (and I know that's its job) - my

in the sweltering summer sun. But if the sun’s beating down, covering up with the cap is actually the best way to avoid sunstroke and sunburn. Invest in a cap made from technical fabric that’ll wick sweat away, or grab an old baseball cap and make your own ‘cold

'll warm you up and the sugary carbohydrate hit will provide all the energy you'll need to work hard. RECOVERYEating properly to promote recovery after a run is essential. The first hour after a workout is crucial – during this time, your body replenishes

.5 million tonnes of textiles and 100 million pairs of shoes are thrown away every year in the UK. Most of them turn up in landfill sites, so give your worn-out kit a longer lease of life. Bank it Over half of the textiles Brits throw away could be recycled

the risks of stretching cold muscles, and might avoid stretching before sessions. But it's actually best to stretch both before and after sessions, with stretching sessions that achieve different things.After warming up with a brisk walk or jog, pop in a

Further than a half-marathon, but not so long that it'll scupper the following week's training, the UK's 20-mile races are the unsung heroes of spring marathon training.Swap your usual long run for a 20-mile tune-up, and from busy start lines

4K fun run and Junior event taking place alongside the main fixture, there's sure to be something for everyone at the Clandon Park 10K. Not least a pre-race warm-up and free massage to ease you into tip-top racing condition. It's certainly no walk

follows quiet country lanes and laps the beautiful Priory Park, with a few climbs thrown in for good measure.Closing Soon...The Sturminster Half-Marathon (Dorset, August 2) This romp through the Dorset hills will help you work up an appetite