50 ways to become a better runner

8/13/2019 50 Ways to become a better Runner

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Contents

Page

01 Introduction 3

02 Gear and equipment 3

03 Pre-run 5

04 During your run 7

05 Running technique 9

06 Training methods 10

07 Post-run 12

08 Food and drink 14

09 Motivation 16

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Do you want to become a better runner? Whether youre just starting out or consider yourself a running veteran,

making improvements can often be harder than you might think. This training guide will give you 50 top tips that

will change that. From running technique to what you should do before and after your training sessions, well be

covering a wide range of topics that will set you well on your way to becoming a better runner.

Introduction

1. Get kitted out

Before you even step out the door to start your quest to becoming a better runner, there are a few things

you need to consider. First of all, its time to throw away that old pair of battered trainers and the dusty

T-shirt you grab from the back of the wardrobe to go for a run in. We really cant stress enough the

difference suitable running gear will make to your progress. As well as making you more comfortable

when you run, itll help you avoid injuries, improve your speed, and generally make your training a more

enjoyable experience.

2. Find the right running shoes

The rst piece of gear well discuss, and easily the most important, is the footwear you use to run in.

Were not exaggerating when we say that your choice of running shoes can make or break your running

career. The world of running shoes is full of jargon, marketing ploys and celebrity endorsements, and

can be confusing for rst time buyers. To combat this, head to a specialist running shop. Youll be

given an in-depth analysis of your running style, and the in-store experts should be able to recommend

footwear that is perfectly suited to you. Itll be more expensive than a generic sports retailer, but trust us,

this is a price well worth paying if you want to improve your running.

3. Make your shoes last

When youve nally decided on the perfect pair of running shoes and parted with your hard earned

cash, its important to take care of them correctly. The number one enemy of running shoes is excessive

moisture. Rather than putting them on a radiator (which will dry them too fast and damage the materials)

ll them with newspaper. The newspaper will draw out the moisture and dry the shoes without damaging

them. Thisll also make sure your trainers stay stink-free, which is an added bonus we can all get on

board with. Of course, running shoes need to be replaced eventually (after 300-500 miles), but keeping

them in good condition until then will do your running progress the world of good.

Gear and equipment

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4. Try specialist running socks

Surely a sock is a sock, right? Wrong. If youve spent weeks researching and testing various running

shoes, buying a pack of regular cotton socks to go with them is likely to undo all of your hard work.

The technology of running socks is continually evolving, and you can now buy pairs that reduce the

development of blisters, ease the pressure on your Achilles tendon, and generally prevent injuries.

Again, visit a specialist running shop and ask for recommendations. Youll probably want to go for a pair

with double-layered fabric. This double layer eases the amount of friction on your feet and draws awaymoisture, acting to reduce two of the prime causes of painful running blisters.

5. Wear appropriate clothing

One thing that appeals to people about running is the fact you can do it in almost anything. However,

whilst its true that you can head out for a run in any old T-shirt, its not a great idea, and if you want to

start making improvements you need to invest in specialised running clothing. Look out for clothing that

is both lightweight and breathable, so as to keep your body cool as you run. The best fabrics to look out

for are ones that offer wicking, which means they will move sweat away from your body, keeping you

cooler and allowing better air circulation through the fabric.

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6. Avoid joggers nipple

Although it may sound mildly amusing, theres really nothing funny about joggers nipple at all. Seriously.

Stop laughing. Joggers nipple most commonly affects men, and although it seems trivial it can really

affect your running performance. Combat it by wearing non-abrasive clothing, which is reasonably tight

tting and has sweat-wicking properties. If its particularly bad you can protect problem areas with a

lubricant such as petroleum jelly to create a nipple-protecting barrier between your clothing and your

skin. The peace of mind that comes from knowing your nipples are safe and sound whilst running is notto be underestimated.

7. Stay safe

Depending on where you live and how serious you are about your training, its possible that you will nd

yourself going for a run in the dark at some stage. Plenty of todays modern running clothing will come

with built-in reective strips, which will keep you visible to motorists and pedestrians alike, but if not you

can buy stand-alone reective bands from running shops. If you use an MP3 player when you run, youll

need to take extra care when crossing roads, and generally be alert to other dangers. Once you have

done everything you can to be safe, youll soon nd yourself feeling more relaxed and calm as you train.

8. Make use of gadgets

When you just cant seem to make any more improvements with your running, it might be time to turn

to technology for a helping hand. There is a seemingly endless amount of running gadgets and gizmos

on offer to help you with your training. One worthwhile purchase you should denitely make is a decent

heart rate monitor. Using a heart rate monitor will allow you to make your training as effective as

possible, which can be achieved by working in certain percentage zones of your maximum heart rate

depending on how intense you want your session to be. You can also get speed and distance monitors,

which will accurately record running time, distance, and most importantly, pace.

9. Choose the right underwear

Although there are plenty of running specic underwear products out there, this is one area where you

should be ne with regular garments. However, men should try to make sure that their underwear is not

too baggy, so boxer shorts are a big no-no. Likewise, women need to be properly supported, so a decent

sports bra is an absolute must. A good sports bra should be secure (but not too tight), and cause no

discomfort when running. If youre a fairly serious runner, make sure you replace your sports bra roughly

once every four months to ensure youre always fully supported.

Pre-run10. Warm up

Warming up correctly before you run is one of the best ways of avoiding injuries and improving your

training sessions. To start your warm-up youll want to lubricate your joint surfaces by gently movingeach of the major joints through its full range of motion. Next you should perform some gentle aerobic

activity for around ve minutes, such as brisk walking. This will raise your body temperature and heart

rate, and prepare you for your run. After (and only after) you are fully warmed up you can perform light

stretches to loosen your muscles, focussing on any areas that feel tight or tense.

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10. Warm up

Warming up correctly before you run is one of the best ways of avoiding injuries and improving your

training sessions. To start your warm-up youll want to lubricate your joint surfaces by gently moving

each of the major joints through its full range of motion. Next you should perform some gentle aerobic

activity for around ve minutes, such as brisk walking. This will raise your body temperature and heart

rate, and prepare you for your run. After (and only after) you are fully warmed up you can perform light

stretches to loosen your muscles, focussing on any areas that feel tight or tense.

11. Create SMART goals

No doubt you have a few personal goals when it comes to your running progress, but are those goals

SMART? SMART is an easy to remember acronym that lists everything a good running goal should be:

Specic, Measurable, Achievable, Realistic and Time-related. For a goal to be specic and measurable,

it should be precise rather than general, and be able to be accurately measured with a GPS, stopwatch

or other device. Making sure your goals are achievable and realistic will ensure you arent left feeling

demoralised after failing to reach an impossible goal. Finally, set a time related deadline for your goal so

your improvement has a relevant time frame to work towards.

12. Develop a schedule

Aimless running when you feel like it is all well and good, but its never going to lead to serious

improvements. Instead, you need to create or nd a training schedule and stick to it as closely as

possible. If you dont feel comfortable creating your own schedule, consider using a professionally

compiled training plan. Not to blow our own trumpet or anything, but realbuzz.com has training plans

to suit everyone from complete beginners to veteran runners. When youre choosing or compiling your

training schedule its important to be as realistic as possible, as changing to a more or less advanced

plan after a few weeks can be a complicated process.

13. Plan your route

It might seem tempting to head out of your door, start running and see where you end up. However,

whilst exciting and liberating, this is not a good way to become a better runner. If you dont know how

far youve run, you wont be able to work out your pace, or how the distance contributes to your training

regime. Instead, plan running routes beforehand over a set distance and direction. Utilising technology

such as the realbuzz.com Maps tool allows you to scope out new routes, and accurately gauge their

distance at the same time.

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14. Dont run before you can walk

All too often people decide they are going to take up running and dive in headrst. They throw onany old clothes and shoes, head out the door and start sprinting. Wow, this is easy! they think to

themselves. Fast forward 10 minutes and theyre hunched over against a tree, desperately sucking in air

as a concerned dog walker asks if they need an ambulance. Dont let this be you. When you rst start

running, dont be afraid to start off by walking to ease yourself into the exercise. As you improve your

endurance you can start alternating between intervals of walking and running, until you are able to run

comfortably at a consistent pace without having to walk.

15. Try trail running

Flat roads and pavements are perfectly good for training on, but to make improvements as a runneryoull need to mix things up a bit. Training on the uneven surfaces of trails will make you far more aware

of how you are running, which over time improves technique and strength. Throw in the hills often found

on trails which boost endurance and speed, and this becomes a seriously challenging yet rewarding

method of running. As an added bonus, the soft surface of the trails will reduce the impact of your

footfalls, which will put less strain on your body as you run.

16. Run consistently

If youre short on free time, it might seem tempting to condense a weeks worth of running training into

one super long run to end all runs once a week. This is not a good idea. Consistency is the key whenit comes to running progress, and multiple shorter runs over the course of a week will help your body

gradually adapt and build strength and endurance. Cramming this all into one run, however, will be a

shock to the system your body may not be prepared for, which lengthens recovery time and increases

the risk for injury.

17. Learn to love the exercise high

Ever experienced that magical feeling of unmatched joy when out for a run? Thats the exercise high.

Researchers have been looking into this phenomenon for years and believe the sense of mental

wellbeing achieved when running is due to a combination of exercise-induced endorphins and

psychological factors. One thing is for sure though once youve experienced it youll be back for more.

As soon as youve pushed past the point where running becomes an enjoyable activity instead of a

chore, youll soon notice both physical and mental improvements to your approach to running.

18. Listen to fast paced music

As much as we love it, even we can admit running gets boring from time to time. Luckily for runners the

world over, its now easier than ever to listen to music on the move. Your running sessions will y by if

you make a playlist of your favourite songs to listen to while you train. Motivating factors aside, music

has even been scientically proven to improve running performance. A study, published in the Journal of

Sport and Exercise Psychology, found that when participants listened to fast-paced music and synced

their pace with the beats per minute of the songs, endurance improved by 15 per cent.

During your run

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19. Run by a playlist

As well as helping you to push through the pain and keep up a decent pace, music can be used to

gradually extend the length of your runs. If you are just starting out running you can create a short

playlist with the aim of running for the full length of it. When you can do this, add a new song to the

playlist. As your playlist builds up over time so will your distance, and adding the songs one by one

should make the progression a manageable one. When the playlist is getting too big, you can start to

mix things up by using the different songs as cues for interval training.

20. Dont overtrain

You might think that becoming a better runner simply means putting more miles in, but increased

distance does not always mean progress. In fact, its quite the opposite sometimes. If youve overtrained,

youll know all about it. Youll feel a general sense of fatigue, aches and pains you arent usually used

to, and even a drop in concentration when performing day-to-day tasks. We dont have to tell you that

this can put a sizeable spanner in the works of your running career. Theres nothing wrong with pushing

for that little bit extra effort, but if you think doubling the distances in your training plan will benet you,

youre in for a nasty surprise.

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21. Improve your posture

Running is tough enough as it is, so you dont want to make things harder for yourself by doing it thewrong way. Developing a smooth and efcient running technique will make a world of difference, and

once youve got into the habit of doing it you wont even have to think about it. One common running

mistake is to let your posture suffer as you become tired. Make sure you are facing directly ahead rather

than at the ground, with your head held reasonably still. Your body shouldnt be bolt upright, but instead at

around 90 per cent.

22. Use your arms

Although running obviously involves your legs, people often forget that the arms are an important aspect

of running technique. When running correctly your arms should be positioned relatively low on your body.Try to make sure they are lightly brushing your waist as you run. This leaves your cardiovascular system

open, enabling it to function more efciently, and also reduces the strain on your shoulders, which helps

avoid injury. Your arms should also be swinging as you run. This greatly improves your efciency, and a

piston like movement will drive you forward more effectively as you run.

23. Develop a breathing technique

We know, we know; rst we told you socks arent socks and now were telling you that you dont even

know how to breathe properly. But hear us out. Were all used to the sight of the exhausted jogger who

sounds like an outboard motor as they amble past, and you might have even been guilty of this yourself.Rather than frequently exhaling, make sure you are breathing in deeply on a regular basis as well. This

will help to open up the heart and lungs, increasing the amount of oxygen in your body and making

running easier. Even such a small change will make a big difference to the effectiveness of your training

sessions.

24. Count your steps

It might sound more boring than watching paint dry, but counting your steps as you run is a great way of

making improvements. Sports scientists have identied 180 steps per minute as the optimum running

pace, and the nearer you can get to that the better. This pace keeps your strides short and purposeful,which uses up far less energy than lengthy strides. Over time this will make your running style far more

efcient, and youll soon notice improvements in your speed and endurance. Once youve tried it a few

times youll get into the habit of counting your steps, and itll happen without even having to think about it.

25. Book a session with a coach

You can read every bit of running information you can get your hands on, whether its training guides,

websites or books, but nothing can quite match the expert eye of a professional running coach. Running

coaches are trained to analyse peoples running styles, training regimes and diets, and a bit of expert

input can lead to a serious running breakthrough. This level of expertise comes with a price tag to match,but even splashing out on a single session could be hugely benecial. Youll be able to learn how to

perfect your running technique, when to train, and how to eat properly to fuel your progress.

Running technique

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26. Try cross-training

If youve reached a frustrating plateau with your running progress, it might be time to try cross-training.

Cross-training involves taking part in activities in addition to running to complement your training. Findingalternative ways to work your system reduces the continual high impact work on your joints, and it can help

avoid monotony and boredom by adding a bit of variety. Your cross-training should include a core regime of

cardiovascular training, strength training, and exibility training. Whatever your training level, cross-training

can help you get the results you want and improve as a runner.

27. Add hills to your routes

Running along at surfaces is all well and good, but if you really want to improve and challenge yourself you

need to start adding some hill work into your training. Hill training adds variety to your running sessions, and

the added effort involved helps to build up your leg muscles, improve your technique, and generally makeyou a better runner. Whats not to like? If the options are limited in your area your best bet will be hill interval

training. Find a reasonably sized hill and (after warming up of course) jog up it around six to eight times with

slow walks back to the bottom for recovery.

28. Interval training

Planned and controlled interval training is a great way of making improvements to your running abilities.

Interval training can be tailored to your skill level, but experienced runners will probably see the most

benets from it. The technique of interval training involves setting a distance of high intensity, followed up

by a much slower cool down period. This can then be repeated as many times as necessary. By keeping

track of interval times and distances youll be able to track your progress and increase the intensity of your

interval training appropriately. If you have no means of measuring your distance, then a nearby running

track is the perfect place to try interval training.

Training methods

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29. Fartlek training

Since its creation by Swedish running master Gsta Holmr in 1937, fartlek (speed play) has taken on

legendary status in the running world and rightfully so. This technique involves setting markers on your

route for short bursts of alternating speed. Anything can be used as a marker on your route, which will

signify when you should start and stop sprinting think of it as a more explosive and continuous form of

interval training. Over time fartlek will give you a serious boost to your endurance and overall tness by

developing the strength of your heart and lungs. Its worth noting that this is a technique for more advancedrunners who are looking to cut seconds off their times, rather than beginners.

30. Improve your exibility

You might not be able to see a direct correlation between exibility training and running, but we can assure

you there is one. Flexibility exercises such as yoga and Pilates have a whole host of benets that can

be applied to running, including the development of strength, exibility, range of motion and breathing

technique. Recovery time will also be decreased, as your muscles develop and your strength increases.

Theyre also perfect for runners who are suffering from injuries the low impact nature of the exercises

means you can maintain your tness levels without exacerbating existing problems.

31. Try aqua-running

When you think of aqua exercises, you could be forgiven for thinking of aqua-aerobics classes full

of elderly people and pregnant women. However, aqua jogging is a serious workout that will result in

noticeable benets to your running abilities. The name says it all really aqua running involves jogging in a

swimming pool, either on the bottom of the pool or using a otation device. Working your way through the

water is a great method of resistance training, which develops exibility and muscle strength. For those of

you who are injured and have a serious craving for running, aqua-jogging is the perfect way to maintain your

training without slowing your recovery.

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32. Treat yourself to a sports massage

Now before you get your hopes up, were not talking about a cucumbers over your eyes whilst relaxing

music plays style massage, nice as they are. Sports massages can in fact be slightly painful if done

correctly, as they are designed to directly stretch and reduce tension in the muscles used for running. This

shouldnt put you off, as the mild discomfort felt is well worth it in the long run. As well as helping to prevent

and treat injuries, sports massages can decrease recovery time, boost your running performance, and

reduce the amount of pain felt while youre running.

33. Take an ice bath

We warn you now; this is not going to be enjoyable. As you try to improve as a runner you will no doubt be

increasing your mileage, which brings with it a heightened risk of injury. You can combat this by taking an ice

bath, preferably after your longest run of the week. The ice bath will help to signicantly limit post-workout

swelling by constricting blood vessels and decreasing metabolic activity. All it takes to enjoy these benets

is 10 to 20 minutes in the ice bath, although it might feel like 10 to 20 hours. Trust us; the discomfort is well

worth it.

34. Dont let injuries stop you

As you gradually put more and more miles into your training, its a sad fact of life that as a runner you are

likely to suffer from an injury. All too often runners pick up a knock or pull a muscle and let it affect theirtraining far more than it should. However, while injuries are denitely annoying, they shouldnt mean the

end of your running progress. As soon as you suffer from an injury you need to start taking the steps to

recovery, such as icing the affected area, getting a sports massage, or lightly stretching the muscle. If you

are sidelined from running by injury there are still plenty of ways to maintain tness, such as swimming and

exibility training.

35. Learn from running

Were all for reading every book and training guide you can get your hands on, but the person who knows

your body best is you. Experts can only give general advice to runners, which might be completely differentto what works best for you. If youre following a strict training regime and it doesnt seem to be doing

anything for you, dont be afraid to make some minor adjustments to personalise it slightly. As long as its

not drastic, adapting your runs to work in tune with your body can only be a good thing.

Post-run

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36. Sleep more

Sleep allows your body to recover from the exertions of the day, and if you arent getting enough sleep your

body isnt recovering properly. Its that simple. Everyone needs a different amount of sleep to recover fully,

so its a good idea to start with the recommended eight hours a night and adjust accordingly. If you really

want to use sleep to optimise your running, you can keep a sleep diary. Note down when you went to bed,

how long you slept for, and how you felt in the morning and in subsequent training sessions. Youll soon geta good idea of what your optimum amount of sleep is.

37. Cool down

While most people try to warm-up for their runs in some form or another, cooling down is an oft-ignored

aspect of running that denitely shouldnt be. When we run (or perform any other exercise for that matter)

bi-products such as lactic acid, hydrogen ions and carbon dioxide accumulate. Performing a cool-down

will help to clear these bi-products. Doing this will noticeably decrease recovery times after runs, which will

improve your running ability over time. Start your cool-down by gradually decreasing the speed of your run

rather than stopping abruptly, and then performing some light stretches.

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38. Stay hydrated

This might sound like an obvious one, but youd be amazed how many people dont stay properly hydrated

when theyre running. Aside from the fact it can negatively affect your running, a lack of water in the body

whilst exercising can lead to serious health problems. Whereas taking water on a run used to be a chore

with cumbersome bottles ruining your form, there are now plenty of options such as belts and ergonomically

designed water containers, so there is no excuse not to stay hydrated. The amount youll need during the

run will vary depending on distance and weather conditions, so try taking frequent small sips until you nd a

suitable balance of frequency and amount.

39. Treat your body like a car

Think of your body like a car if you want it to run at its best, you need to put the right fuel in it. Even the

most dedicated of runners can have their progress halted by a poor diet. Carbohydrates are a hugely

important part of any runners diet, as theyll give you the energy needed to fuel your workouts. Remember,

whilst you shouldnt over indulge on food throughout the day, its important you are still eating a sufcient

amount. You might think by cutting out food you will aid weight loss, but if you dont have enough energy

for your training sessions they will not be a pleasant experience and could lead to over-compensating with

unhealthy foods later in the day.

40. Dont eat directly before a workout

Yes, we did just tell you that you need to eat food to fuel your training sessions, but hear us out. Running

on a full-to-the-brim stomach can end in many ways, and none of them are much fun. Cramps, stitches and

an upset stomach can all result from running shortly after eating a large meal, and trust us when we say

you dont want to experience any of these. Try to leave two to three hours between a meal and an exercise

session and youll save yourself a lot of running discomfort.

41. Refuel

Most people dont feel hungry immediately after a run, so how can you refuel post-workout? Weve got two

words for you: sports drinks. As well as the obvious replacement of uids, sports drinks have a whole host

of benets. Theyll provide your body with electrolytes and carbohydrates, which will speed up the recovery

and refuelling process. However, make sure you select a sugar-free version. Some sports drinks are packed

with sugar and articial sweeteners, which will denitely not be benecial to your running career. Some also

contain a high amount of caffeine, which you should also steer clear of.

Food and drink

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42. Eat easily digestible fruit

Fruit is natures answer to a healthy sugar high, and it provides carbohydrates to boost your energy levels

when youre running. Fresh fruit such as bananas and apples are loaded with vitamin C, antioxidants, and

bre, making this a fantastic way to give you a natural boost of energy before your training session, and a

great way to recover afterwards. Make sure you opt for easily digestible fruit as those that are hard to digest

such as those from the citrus family could hinder your exercise by causing stomach cramps, which anyveteran runner will tell you is not a fun experience.

43. Cut back on alcohol

This probably wont be the most popular of tips, but making serious running improvements involves cutting

back on a few vices, of which alcohol is one of the main ones. Dont worry; were not saying you need to

become a tee-total saint for the rest of your life. However, whilst acceptable in moderation, alcohol does

absolutely no favours for your body or your running progress when drank in excess. A boozy night out on

the town might seem like a good idea at the time, but when youve woken up and missed a run because of ahangover you might just change your mind.

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44. Sign up for an event

Finding the motivation to improve as a runner can be difcult, especially when you dont have a goal toaim for. Remedy this by signing yourself up for an event. Depending on your skill level it can be anything

from a 5k fun run to a full marathon whatever will challenge you as a runner and give you a target to work

towards. Make sure you tell everyone you possibly can that you are going to be running the event. This will

give you an extra level of commitment, and ensure you dont back out of the event.

45. Try somewhere new

As you pass that same old lamppost on that same old route for seemingly the millionth time, ask yourself

this: what is stopping you from running somewhere new? All too often runners nd a route they like and

stick to it religiously, eventually working themselves into a boredom induced running rut. The next timeyou are about to head out for a run around your usual route, set off in the complete opposite direction. Or

even better yet, hop in the car and head somewhere youve never been before and start running. The new

scenery will eliminate the tedium of your previous routine, and inject new life and interest into your running

career.

46. Dont make excuses

There will be countless times in your running career when you are fully prepared for a training session, only

to open the door and be met with rain, snow, or any other host of poor weather conditions. This is not an

excuse to skip your training. A bit of light rain never hurt anybody, so unless there is a chance of injury dueto the weather, get out there and complete the training you planned to do. If not, you can head to the gym

and complete the distance on a treadmill, or work on some cross training. No successful athlete ever got

anywhere by skipping training sessions, and if you want to improve you need to have the same mind-set.

47. Keep a training log

If you are serious about your training then it is likely that you will be running hundreds of miles over time.

Rather than letting these miles get forgotten, try to keep track of them in a training log. Recording your miles

is a great motivator, and allows you to accurately chart your training and progress over time. Whether its

a simple running diary made with a pen and paper, or a high tech online training record, this log will be atraining companion that you will grow to know and love. Online training logs are particularly effective, as

they allow you to share your progress with friends and family, who can then offer up encouragement and

advice.

48. Run for charity

Although running is a very personal journey, theres nothing to say you cant help others as you do it.

Raising money for charity is a fantastic way to give your training purpose, and will provide you with an

admirable goal to work towards. It doesnt matter what kind of event youre interested in charities will be

happy to have you on board whether youre running one mile or 100. As your fundraising progresses so willyour training, and youll nd yourself more motivated than ever to succeed so that you can donate funds to a

much needed cause.

Motivation

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49. Make sure running comes rst

There will always be things to do that you convince yourself are more important than running. Whether

its watching TV, surng the net or going on a night out, running distractions are always going to be there

whether you like it or not. If you really want to make serious improvements with your running, you need to

accept that other hobbies need to be cut back on. Missing your long run to watch a double episode of your

favourite TV show is never a good idea, and youll more than likely regret it sooner rather than later. Onceyouve adapted a running comes rst mind-set, youll soon notice improvements in your abilities.

50. Run with others

Finding the motivation to drag yourself out of the house to go for a run can often be hard, but youll nd it

a lot easier if you have committed to meet a training partner. Running with a training partner around your

ability level is a great way to mix up your training, and a bit of healthy competition never hurt anyone. If

your friends are all too lazy to join you on your runs (shame on them), try signing up to your local running

club. Here youll meet a group of likeminded individuals who will be able to show you new local routes, offer

advice and encouragement, and push you to new levels in your running training.

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Disclaimer

Neither The Realbuzz Group Ltd nor its associated companies can accept any responsibility for death or injuries

caused by any information contained within. All information is provided in good faith. You should consult your doctor

before embarking on any programme of physical activity.

By using this information you agree to indemnify, defend, and hold us harmless from and against any claims, ac-

tions, demands or other proceedings brought against us by a third party, to the extent that such claim, suit, actionor other proceeding brought against us is based on or arises in connection with your use of the pack, any breach

by you of these terms and conditions or a claim that your use of the pack infringes any intellectual property rights of

any third party or is libellous or defamatory, or otherwise results in injury or damage to any third party.

50 ways to become a better runner

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