Get in the best shape of your running career with the scientifically based training in Daniels’ Running Formula. In the book that Runner’s World magazine called the best training book, premier running coach Jack Daniels provides you with his proven VDOT formula to guide you through training at exactly the right intensity to become a faster, stronger runner.

Choose from the red, white, blue, and gold programs to get into shape, target a race program, or regain conditioning after a layoff or injury. Race competitively with programs for 800 meters, 1500 meters to 3000 meters, cross country races, 5K to 15K, and half-marathon up to the marathon. Each program incorporates the right mix of the five training intensities to help you build endurance, strength, and speed, and Daniels’ intensity point system makes it easy to track the time you spend at each level.

The formula can be customized to your current fitness level and the number of weeks you have available for training, and it provides the perfect solution for short training seasons. Get the results you’re seeking every time you lace up your shoes for a training run or race with the workouts and programs detailed in Daniels’ Running Formula. more info

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It can be easy to think that warming up and down is a waste of time but it can make a big difference to your recovery.

Years ago we were only told to warm up and more recently has the importance of warming down been recognised. The reasons for doing these exercises are to avoiding straining your muscles. It may not feel that you will be or have worked them that hard, but any exercise will work your muscles and they need to be stretched out to loosen them up before you start. This will make the actual exercise feel like less of an effort, especially to start with, which is always a good thing.

When you have finished exercising your muscles will go stiff if you do not stretch them out. It is a good idea to also slow down the intensity that you are working them as your workout draws to a close.

Do some gentle but intense stretches afterwards. You will also find that you may benefit form stretching them out periodically, if you feel them stiffen up. This is likely to be most noticeable the morning after or possibly a couple of days afterwards.

After long periods of sitting or after being in bed, it is likely that they may feel sore when you stand up and a few stretches should help.