As a way of giving back to our amazing Runner’s World subscribers we are giving you the opportunity to be part of the exclusive Runner’s World VIP Lounge at Run Melbourne, on Sunday 16 July, where you’ll be treated like an elite. Don’t worry if you’re not a subscriber. There’s still time to sign up. Check out options, below. Sign up today and you can experience: Private Clothing Check-In Post Race Massage Recovery Food and Drinks Showbag Toilets Meet and Greet the Runner’s World Team Plus More! OPTION 1: If you are a current Runner’s World subscriber you can become our VIP at Run Melbou ..read more

Researchers have found that our minds process distance and time differently. When the finish line of a measured effort is in sight, you get visual feedback about how much further you have to go, which spurs you to accelerate near the end. Time feedback, however, is discontinuous: you have to keep glancing at your watch. As a result, studies find that you’re more likely to maintain an even pace throughout a time-based interval, but run faster in a distance-based effort. Both approaches have advantages, depending on the purpose of your run. Why and when you should run by time 1.To hone a sense ..read more

Could ASICS’ 25th iteration of the plush Gel-Nimbus be the perfect partner for long recovery days? Weight: 255g Heel-toe drop: 8mm Type: Neutral cushioned, road SHOP WOMEN’S SHOP MEN’S The shoe The Gel-Nimbus is arguably one of ASICS best-selling and most-loved trainers. But 25 iterations in, and it’s probably time to switch things up and have a serious update. Sometimes, with shoe upgrades, brands seemingly get away with changing rather little. Perhaps they’ll update the colourway or tweak the materials used on the tongue of the shoe – something small that mos ..read more

Over or underhydrating? Either extreme is not good. Don’t chug a litre of water just before you head out the door. It won’t hydrate you that quickly and you will be feel miserable with a sloshing stomach.Don’t make these beginner mistakes before you hit the roads or trails. Q: I’m just getting started with my running plan and want to do things right. I know I should warm up before I run, but how best to do that? Any other tips on what I should or shouldn’t do before my runs would be greatly appreciated. – Seth A: Yes, avoiding some specific new-runner (and longtime runner) pitfalls will help m ..read more

Pool workouts help you build fitness, strength, and flexibility—without risking injury. Cross-training, sometimes referred to as circuit training, refers to combining exercises of other disciplines, different than that of the athlete in training. In reference to running, cross-training is when a runner trains by doing another kind of fitness workout such as cycling, swimming, a fitness class or strength training, to supplement their running. It builds strength and flexibility in muscles that running doesn’t utilise. It prevents injury by correcting muscular imbalances. And the variety prevents ..read more

Run like a swimmer—with efficient breathing patterns that are in sync with your body.  Q: Do you have any tips for runners prone to side stitches? I get them once in a while, and when I do, it stops me in my tracks. It happened last week in the middle of a race and I had to walk the last kilometre. Thanks. —Jeff A: Few things are worse than getting a side stitch during a run. Here are 3 ways to prevent the problem, and 1 strategy for stopping a stitch in its tracks: Eat mindfully pre-run. There are many theories as to why stitches occur, and one of them factors in what and when you ..read more

SOMETIMES IT’S TOUGH TO choke down a steaming cup of coffee, but you may still want – or need – to enjoy your flat white. You could just throw some ice in your mug, but that leads to lukewarm, watery coffee. Don’t do it! Here are three better ways to create iced coffee, in ascending order of time, effort, and supplies required. You have: Five minutes And: a standard coffee maker, ground coffee, water, ice Do this: Brew your coffee twice as strong as usual. Use the same amount of grounds and half the amount of water. When it’s done, pour it into a mug and load it ..read more

If your warm-up typically consists of jogging – or worse, nothing – here’s reason to step it up. This dynamic warm-up helps you run your best. A recent study reveals that a dynamic warm-up routine can help you perform better. Researchers compared how well study participants ran after moving versus sitting. When runners did dynamic stretches, they were able to go almost two and a half minutes longer before they tired out compared to when they sat. The following routine is directly from the study. Do each move 10 times, moving through each rep quickly. It should take less than five minutes to co ..read more

Our tribe of runners tend to have a collective understanding about a few things: If you wear runningshoes that are a tad too small, you’ll likely get a black toenail (or two); Foam rolling is a great way to spend some time after double-digit weekend kilometres (if you do it right); Though we won’t admit it, rest days are key; And sometimes, you get a nagging pain. No, not a running buddy who won’t stop talking during hard efforts, we’re talking about an actual pain in your left or right buttock that causes regular discomfort bef ..read more

Heat and/or humidity increase the physical stress on the body and therefore, increase the intensity or effort of the run, which results in higher heart ratesQ I’m finding running in the summer heat to be difficult and am wondering why I am so much slower. What should my pace be during the summer if I normally run about a 6:00-minute kilometre? I am training for a 5K. Are there any workouts I can do that would help make running in the heat more tolerable?  A Donna, you are not alone; many others are struggling and sweating right along with you! Summer is difficult because of extreme temper ..read more