Runner's World - January 2013 issueHit your perfect running weight, smash your PB with a steak, beat injury at your desk and unlock your hidden muscle power - all this and more in our January 2013 issue! Subscribe online now and you'll also receive

.”There is a mental and psychological component to the off-season that should not be underestimated: the body goes from being focused and having an immediate goal to an empty calendar, and that can lead to unwanted weight gain, which can affect your training

of the following exercises two to three times a week, using dumbbells that total about 75 per cent of the maximum weight you can comfortably manage.Picture credit: Eric Wright/Getty Images

Runner's World Complete Guide to NutritionRunner's World Complete Guide To Nutrition – your helping hand in the kitchen.The Runner’s World Complete Guide to Nutrition will lead you through every aspect of nutrition for runners, from setting weight

their weight. You have to be aware of how your weight affects your performance. It’s tough for us because we are women before we are sports people. It can be a sensitive area and a difficult topic to talk about.As a non-athlete now, I don’t believe in having

in for regular massages is worthwhile. It’s only regular visits to the osteopath, physio and sports therapist, together with more stretching, core and weights work, that has kept me training and able to race regularly.7. Train smarter as you ageAs you get older