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

Year health kick. Congratulations! Running is one of the best ways of getting fit, becoming stronger and when combined with sensible nutrition is great for managing weight. It is relatively cheap in terms of equipment and once you have the kit

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

While it’s important to stay hydrated during exercise, it’s impossible to create one-size-fits-all drinking guidelines. Your weight, sweat rate and effort level, and the temperature, all affect how much you should drink. But that doesn’t mean you

weight takes a hefty surge, and I’m ready to get back on track by training,’ she says. Active ingredients: With any fuel you take in close to your run, the key is keeping the fat and fibre down so your digestive system isn’t taxed as you run. Here you get

-murphy.co.uk) or Full Potential (fullpotential.co.uk).Bet to loseHaving a financial incentive to lose weight could make you five times more likely to succeed, according to a study published in the Journal of the American Medical Association in 2008, which may explain

it sits in the box.Once charged, the Nike setup is easy, especially if you already have a Nike app. But the fun bit is customising the band, specifying your height, weight and, rather curiously, which wrist you wear it on. Next you set your goal, either a

and banana might power you through a morning of meetings, it’s not enough to fuel you through a marathon. Research shows that consuming 1.5-1.8g of carbohydrate per pound of body weight is ideal for improving performance, says Berning. For a 10st 10lb runner

instinctively steps in the direction of your movement with less strain on your muscles. The result is more forward momentum and less injury risk.Good form: Weight forward, ankles flexedLean in a straight line from your ankles to your head, without bending