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
, running takes time to break into. "Every able-bodied person can be a runner," says Gordon Bakoulis, a running coach and author of Cross-Training (£12.99, Simon and Schuster). "Just start slowly and build up gradually." Most coaches agree that the best way
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 havent recovered after two minutes, youre 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
run for 132 minutes.If you ran for 150 minutes this week - next week run for 165 minutes.23. Go running, even when your head says 'no' Some days your legs may say yes, but your head says no. Give yourself 10 minutes to warm up, suggests Kastor. "A good
properly. The first 10 mins of any run is a struggle. Walking in the warm up period is allowed cos you're warming up not running. – XBBreak the distance into chunksA technique I used on my first duathlon to stop myself from taking a walk break was to break
and run at 65 per cent of your working heart rate. (To calculate effort based on your WHR, subtract your resting heart rate from your max – eg 200-40 = 160WHR. Then calculate 65 per cent of that = 104, and add it back onto your resting rate = 144 target
?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
who need to build up the distance should follow the Beginner Plan. Regular runners who've never raced a 5K can try the Intermediate PlanBEGINNER PLAN by Jeff Galloway Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 WALK/XT 20 min or day
. "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
