Daniels' Running Formula

, how do you minimize landing shock when running? A simple way of explaining it is to pretend you are rolling over the ground rather than bounding from foot to foot. Try to avoid placing each foot out in front of yourself, which often acts as a braking action, increasing the impact force as you go from one foot to the other. Try to have your feet land closer back, toward your center of gravity, so your body is floating (or rolling) over your feet.

Rest and recovery are a vital part of a training program, not an attempt to avoid training. There may actually be times when you will benefit more from rest than from going out for another run, and sometimes doing a less stressful workout will produce more benefits than will a harder session

As a runner, probably the easiest way to determine your maximum heart rate is to run several hard 2-minute uphill runs. Get a heart-rate reading at the top of the first hill run, and if your heart rate is higher the second time up, go for a third time and see if that is associated with an even higher heart rate. If it is not higher, you can be pretty sure that reading is maximum. If the third run is higher than the second, then try a fourth, or as many as needed before you do not see an increase in heart rate compared with the previous run. If no hill is available, you could just do a few 800-meter runs at a solid pace and do the same comparisons between repeated efforts