cold) to insulate the body, and a protective jacket. This lot should keep you warm as you start your run, but as you warm up you might feel the need to shed layers, so wear a jacket with removable sleeves and put them in your pocket; or one that folds

help your aerobic system work more efficiently. Also, synovial fluid (the lubricant in your joints) warms up, helping your body to move easily. "Too many beginners skip this step without realising how much more effortless it makes the whole workout feel

speedwork by warming up with 10 minutes of easy running. Then alternate two minutes at goal race pace (try 10-minute miling for the first session) with two minutes of very easy running. If you haven’t recovered after two minutes, you’re running too hard

with studies and research, others aren't as well grounded in science: in short, some rules are made for bending.Rule One: Always warm up and cool down.The Whole Truth: While a proper warm-up is a must, especially before a race, a cool-down isn't always

out fat-burning enzymes, which help your aerobic system work more efficiently. Also, synovial fluid (the lubricant in your joints) warms up, helping your body to move easily. "Too many beginners skip this step without realising how much more

was running slower than I could walk up a hill, but I kept running. If you want to overcome the mental battle, leave your watch at home and tackle a new route and listen to music, bird song anything – just enjoy being a runner. Also, make sure you're warmed up

heart rate). Alternatively, listen to your breathing. If you aren’t gasping for air, and you can talk while you’re running, your pace is about right.7 Remember to warm up and cool down Don’t confuse a little stretching with a good warm-up. Stretching

?How much should I warm up before a race – and why?How can I pick myself up after a bad race?Can I run a half-marathon two weeks after my first marathon?Cross-TrainingCan I ditch rest days completely if I mix cross-training days with running days?What if I

but not hold a conversation. Always bookend harder runs with easy warm-up and cool-down jogs.The big dayThe greatest challenge of running a 5K is finding the right pace, says Anderson. Start out too fast and you might struggle to finish. That’s why Galloway

. "Chose a route where the hills are a few miles into the run," says Fulford. "That way you will be warmed up before you have to face them." This article is taken from our June 2010 issue, available on the newsstand now. Also in this issue: the mental