Running to work may be a time-efficient and cost-effective way to commute, but how do you get your work clothes to the office – and how do you freshen up once you're there?"I'm currently looking for a new job closer to home. My aim is to reduce my

marathoners should include it in their training regime. Speed work-outs (or ‘intervals’) aren’t easy, and if you want to succeed you have to run out of your normal comfort zone, but working hard over a range of distances will yield improved results in your

that produce big results, because it doesn't take much to make the first fitness gains," says Paton who works at the University of Waikato, in Hamilton, New Zealand. Paton is a former international cyclist who gave up his dream of the pro tour when he realised

that produce big results, because it doesn't take much to make the first fitness gains," says Paton who works at the University of Waikato, in Hamilton, New Zealand. Paton is a former international cyclist who gave up his dream of the pro tour when he realised

out.For all of the exercises, start with one set of up to 10 repetitions, with 30 seconds recovery between sets, and gradually work up to three sets of 20 reps.Press-ups This old favourite is great for developing strong chest muscles, but a lot

Q Following a partial tear in my Achilles tendon, the scar tissue thickened, resulting in stiffness, aches and swelling. I am due to have an operation to remove this scar tissue, which means that my leg will be immobilised for two weeks. I’m told that, with physiotherapy, I shou...

Q. I struggle to find the energy to train after work. How can I get the most out of after-work sessions?A. It can be hard to find a balance between work and an active lifestyle. In my experience, the key is training in a time-efficient manner. A two

This week's question comes from a club runner whose coach thinks that cooling down defeats the object of speed work. Our correspondent isn't so sure. Let's just say that you knew where you stood on this one, and it wasn't with the coach..."I wonder

and enjoyment. You can inspire each other to work harder during quality sessions, while conversation helps time to pass during your longer and steadier runs. The advice that follows could be a giant stride towards identifying and reaching your goals, as well

Q How do I fit running around my job as a fitness instructor? I take several classes every weekday, except Thursday, and find it really hard to fit in more than two or three 40-minute runs a week. I really want to run a half-marathon, but how can I make the best of my time?A Al...