Stay hydrated on the bike. During the last couple of miles on the bike stretch your calves by standing on the pedals and dropping your heel down.

In running you are ultimately dependent only on yourself. It is your own discipline that makes you run, and that provides the benefits you reap. Running will increase your pride in ...

The advice usually given is that anyone over the age of 35 should have a full medical examination, including an electrocardiogram recorded before, during and after maximal exercise. Persons under 35 ...

A good pair of shoes is the most important item of equipment to a runner. You need a good, basic well-cushioned pair of shoes that fit well. You don't need motion ...

You can wear anything comfortable. Depending on the climate - t-shirts, sweatshirts, thermal tops, shorts, leggings, lycra tights, tracksters or warmup pants, windproofs or rainproofs. The chances are that you already ...

The most important thing early on is to get into the exercise habit. You are (hopefully) embarking on a lifelong path, so taking it slowly shouldn't be a problem.  ...

You should now be running with walking only to warm up and down. Start to increase your weekly mileage. Do this by lengthening one of the runs. The next week you ...

Fitness increases dramatically between the first 10 and 20 weeks of training. You will probably find this to be the most rewarding period of your new running career, with each week ...

We have deliberately not written down a training schedule.. We have attempted to list some basic principles and to give you some ideas. A schedule will give you something to aim ...

Some people run in their lunchbreaks, some in the evenings and some strange souls claim to enjoy running in the early mornings. You have to find a place in your life ...

Running with a partner can motivate you, can get you out the door when you don't feel like it and can give you someone to talk to on the run. If ...

As a beginner you should only be running aerobically. Your running should not leave you gasping for breath too much. The aim is to "Train, not strain". Being able to talk ...

"Association" is listening to your body, monitoring its every twinge and ache while shutting out all extraneous details. It's what top athletes do in races. "Dissociation" is tuning out ...

This maybe the hardest part of running - You've had a hard day at the office, it’s lightly raining and you really don't feel like running. Believe me, 9 times out ...

As you stress your body, it reacts to make the stressed systems stronger. This is sometimes called the "training effect". Once you begin running it will strengthen your heart and leg ...

The main cause of injury in beginners is the mismatch between the rapid development of the muscles and the slower development of the bones. In particular, injuries commonly appear between 8-12 ...