all branches of WHSmith now, priced only £9.99.Chapters include... Getting started – your first steps as a runner Training – running to build strength, endurance and speed Equipment – shoes and kit to making running a pleasure Weight control – diet

in the crouched position of a squat thrust.2. Transfer all your weight onto your hands and thrust your legs out and back as you would during a normal squat thrust.3. From the squatting position jump up with hands above your head, feet leaving the floor before

. Do one set of five to 10 reps.Build on it: Increase the weight over time until you reach the maximum you can lift two or three times for one set. Progress to three sets, aiming for five reps, then three reps, then one rep.

that you should neglect it as you get older. One of Peter Coe’s most memorable mantras is: “The runner should never be too far away from speed.”Muscle powerThe best way to build up power is by weight training, but using heavy weights as sprinters do may

knew I’d have to downsize.I gave up bread, beer and pasta. Instantly, my body went into shock.The weight fell off me. For six weeks, I was the Incredible Shrinking Man. As the nutritionally informed amongst you will have recognised, my regime was a sort

efficiency during a cycle sprint, because you do not have to bear your own body weight. Taking this one stage further, rather than cycling, you might consider rowing as an alternative means of optimising cardiac training. The greater muscle mass involved

Q Each week I do two, one-hour gym sessions where I lift weights and then run around 5K on the treadmill. How can I make the best use of my time on the treadmill? A Assuming that you are well warmed-up from your gym work; you should try to get

Born: Trelawney, JamaicaDOB: August 21, 1986 (24 years old)Height: 6ft 5"Weight: 95kgEvents: 100m, 200m, 4 x 100mClub: Racers Track ClubJuly 2003: Bolt wins the IAAF World Youth Championships in the 200m with a time of 20.40April 2004: Bolt turns

of 15 reps.PlanksThe twist: Add a leg swingHolding a plank position (resting your weight on your forearms and toes, with abs pulled in), lift your right toes off the ground and swing your right leg to the side. Return to the start and perform

retirement?Why am I heavy-legged and lethargic? --Do I bob up and down too much when I run?Is a longer stride better?Cross-TrainingShould I warm up before weight training?Can I combine marathon & triathlon training? Will bulking up slow my running? Can my