This week: Do you really benefit from warming up before a run – and if so, how hard and how far should you go?"How far, or for how long, are you supposed to warm up before a race? The more I warm up the better I seem to perform. I ran a 5.4-mile

Sub-zero temperatures aren't very inviting, but at least running quickly gets the blood flowing and the body temperature cooking. In theory, anyway. One RW reader revealed on the forum that her legs never warm up when she's running in the cold

if RW readers could settle a hot debate in our club about speed work. Our head coach is suggesting a session for endurance athletes, as follows: Small warm up and stretch, then speed work (eg 2x5x100m), then straight into the car and drive home without a

, circulation and overall alertness. Despite being tired from a busy day at work, your body is effectively "woken up". The endorphins make you feel good and can leave you feeling great for hours afterwards. May I suggest that you do slow-paced, short

race? Can I continue running 40-50 miles per week without risk of serious injury? Or this a stupid idea?!"– Michael FirmstoneYour best answers...Keep up the training, and enter a race evry couple of months to give you targets to aim at. Start trying

's important to condition your body before you start running. Cross-training is exhausting, and my advice (which is my trainer's advice) is to do gym work first, then run. I use the aerobic equipment to warm up on. – paul johnsonKeep the pace slowIf your aim