. "Reducing calorie consumption by just 100 calories a day will theoretically give you a 4.5kg weight loss by the end of the year," Clark says. "Drop 200 calories a day, and you'll lose 9kg (around one and a half stone)." Clark suggests cutting calories

Whether you’ve decided to make a change to your lifestyle, or you’ve just been roped in for a charity race, this index of our best beginner articles is for everyone taking those first running steps. From can't-fail motivation, to a first 5K or 10K

minutes (then 40, 50 and 60). Don’t make the mistake of trying to get faster – don’t try to run your 20-minute course in 19 minutes. Increasing endurance is your first priority.Be a tortoise, not a hare We don’t have to retell the old children’s story here

Sunday last – it’s a gruelling ordeal but it really works! - Skipper's MateDrinking beer and 40-50 miles per week - weight 11.5 stone and marathon time 3:20. No beer at all and 40-50 miles per week - weight 10 stone and marathon time 3:02 (I