about 80 lux; direct sunlight 100,000 lux.)Winter Woe: Weight GainCall it the takeaway season. We tend to curl up and pile on fat in winter: the average adult gains 1.06 pounds, which accumulates over the years because they never burn it back off.* "Not

,000 expert tips on nutrition, motivation, training and more.Whether you're a complete beginner or already have your sights set on a PB, this 300-page book can help you train and run better. The Complete Guide to Running is divided into 10 key chapters

that should not be ignored. We asked Andy Lane of Tri Coaching Wales (tricoachingwales.com) for advice on how to tailor training to suit the male and female mind and body.Women1. Embrace strength training Women are often concerned that weight training

, according to a 2001 study in Medicine and Science in Sports and Exercise, alternating fast and slow running helps you lose weight faster than a steady pace effort.4 Run before anyone else gets up, because nothing gets in the way of an early morning run

that should not be ignored. We asked Andy Lane of Tri Coaching Wales (tricoachingwales.com) for advice on how to tailor training to suit the male and female mind and body.Women1. Embrace strength training Women are often concerned that weight training

. And the comments endured by some are enough to put many off the sport for life. But it shouldn’t. Ford says that running will help you lose weight quicker than any other sport. “A 30-minute jog will burn about 300 calories, depending on your weight,” he says

?Instead of resolving to get faster, lose weight, stretch more or run a marathon, try this: swear on last year’s Training Log to achieve the best possible balance in your running. That’s right – balance.--> By taking a balanced approach to training, you can increase

Setting challenging yet attainable goals is key to maintaining a long-term running career. After all, you’re more likely to stay motivated when you have something to work towards and can measure your progress at regular intervals. But picking

weights, aerobics, swimming or mountain biking. If you’re committed to doing long runs in marathon preparation, then plan to go somewhere different every couple of weeks. Get someone to drop you 10 miles from home so that you’re not going over the same old

and freshly motivated with every step you make towards your end goal.Setting realistic time targets also helps. If you fancy losing a stone "one day", you'll find it easy to keep making excuses. Instead, start a weight-loss plan now with the aim of dropping