01 TACKLE ANY NIGGLES NOW
Planning on doing more running? If you have anything bothering you now, it will only get worse as you increase your volume or distance. Nail those issues now. See a physiotherapist, running coach or gait-analysis specialist to find out what’s causing your aches and pains and, most importantly, how to deal with them. Biomechanical issues such as overpronating will only get worse when you run more.
02 FOCUS ON QUALITY RATHER THAN QUANTITY
If you’re already running regularly, improvements are usually more likely to come from improving the quality of your training rather than the quantity. Hill sessions, track sessions, fartlek running (unplanned sessions where you vary speed and intensity) and interval training are all great ways of doing this.
03 BE CONSISTENT
Get into a habit of running regularly, but don’t think you have to run every day. You can increase running fitness on three good-quality runs per week – one of those runs can be a longer run while the other two can be shorter, more intense sessions, like a threshold run (where you run at a pace on the edge of discomfort for blocks of time) or interval sessions, where you have brief periods of running at a nine out of 10 intensity. Hill runs will also help to boost your fitness.
04 BE FLEXIBLE
If you increase your running volume or frequency and feel like you’re getting niggles, then drop one of your runs and replace it with a low-impact cardio session. The cross-trainer, rower, stationary bike, or a spin class are all good alternatives.
05 HIT THE TRACK
The running track offers a springy surface, it’s pancake-flat and, as a result, it gets your legs used to working faster. It can also be easier to time your runs as you complete laps and will enable you to monitor your progress more easily.
06 LIGHTEN UP
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PUTTING THE TRAINING HOURS IN
Are your training goals ambitious? How can you find time to work out when you have a busy job and a family, yet want to train hard and long? Personal trainer Jeff Archer has some advice on finding the right balance
SECRETS OF THE 100 MARATHON CLUB
Just how do the members of this small but high ly prestigious club, some of whom have run over 500 marathons, race 26.2 miles or more, week in, week out? Lisa Jackson finds out
HIKING HOLIDAYS TO BOOST MENTAL HEALTH
While hiking is a wonderful way to get fit, it is also noted for its benefits for mental wellbeing.
‘I CLIMBED MY WAY OUT OF DEPRESSION'
Thomas Palmer was suffering from anxiety and felt unable to leave the house. Then, he was inspired to climb multiple mountains despite having no previous climbing experience. He tells Christina Neal how he turned his life around…
DON'T BE A FAIR-WEATHER CYCLIST
British pro cyclist Alex Dowsett, a six-time national time trial champion and former hour world record holder, reveals how to stay motivated to keep cycling in winter.
You don’t have to go on a grand expedition to have fun on the run – here are quirky ways to rev up your running mojo that will add a dash of excitement to your training.
DARK SKY ADVENTURES
locations are areas where the sky at night is unaffected by light pollution from big cities, enabling us to have a much clearer view of the stars Angela Youngman explains where they are and how to combine viewing them with outdoor exercise
BRAVING THE WATER IN WINTER
We often associate surfing with summer, but many UK surfers happily do it all year round. With the right kit and a little winter sun, it’s an invigorating and fun activity, says Ruth Pocock
Get Confident In The Mountains
Taking a Mountain Leader course isn’t just for those who want to do it for a living – if you enjoy exploring the mountains, you’ll feel more confident and safer if you undertake this training.
15 Ways To Be A Better Runner
Whether you’re hoping to run faster, further or simply increase your motivation, Christina Neal has these top tips on how to improve your running
Fueling for Females
Here’s how female runners can use recent research findings for performance breakthroughs
Really Fun Runs
Treadmill classes can net you the calorie burn of running with the fun of a group class.
Seis personas con historias y capacidades diferentes, así como distintas formas de ver el mundo, se unieron para ponerse a prueba y enfrentar sus miedos de la mano de Philadelphia. Entre ellas están Fernanda de la Mora y Mónica Gómez, dos mujeres fuertes y dedicadas al deporte que gracias a su esfuerzo se han convertido en verdaderas inspiraciones para todos sus seguidores. Platicamos con ellas para descubrir cuáles han sido los obstáculos más grandes que han enfrentado, y cómo correr les ha cambiado la vida. La lección más importante: el éxito en el mundo de las carreras (y fuera de él) no es sólo cuestión de ir más rápido, sino de disfrutar el proceso.
Athleisure List: Flatiron NYC Studio + Equinox Gyms - Precision Run
When the weather is warm or even when there's just a hint of a chill in the area, it's obvious to think about running outside.
Freshmen Shine At Festival Of Champions
BELFAST—Almost 1,600 male and female high school runners from across the state competed at the 2019 Festival of Champions on Saturday, October 5, with a handful of George Stevens Academy runners taking top-10 finishes in their respective races.
Listo para competir
Descansar los días previos a una carrera es importante, pero también conviene mantener la mente y el cuerpo a punto. Te revelamos los secretos del denominado “tapering”.
Stop Working Out To Lose Weight
While maintaining a healthy weight is one of the biggest draws to exercise, it shouldn’t be the only one. Here are just 8 of the benefits of a regular sweat session that have nothing to do with your waistline and everything to do with your health.
Running For Relief
Melissa Kahn remembers looking in the mirror six years ago and not recognizing the woman gazing back at her.
Baltimore está increíblemente segregado. Incluso se puede ver desde Strava
Estos corredores quieren cambiar eso
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It’s not fast, and it may be foolhardy, but this might just be the most fantastic way to experience the Colorado Rockies.