Top Training Tip
In a guest slot, our own Rab Murray (experienced runner and all-round knowledgable chap) has kindly agreed to share some training tips which have served him well over the years.

First, he's advised to start with the basics and the often overlooked mental aspects of running. Taking a philosophical tone, Rab cites the following motivational motto:

if you think you are defeated, then you are

if you think you won't dare, then you wont

if you like to win but think that you cannot, then your defeat is almost certain.

if you think you shall lose, then you are lost, for succes begins with wanting.

it is all a question of your state of mind, life's battles are not won by the strongest or quickest of (wo)men.

but sooner or later the (wo)man who wins is (s)he who thinks that (s)he can.

Nutrition Tip
Walk down Union Street early on a weekday morning and you'll be confronted by legions of zombies exiting branches of Starbucks, Caffe Nero and Costa, clutching their extra large lattes as if their lives depended on it! Coffee is certainly well ingrained as a kickstart to our daily routine, but can it have any effect on your running performance?

Scientific evidence suggests that caffeine can speed up your performances by about one second per minute. Run as far as you can in four minutes without caffeine, and later - when you are feeling great - run the same distance after ingesting caffeine. With the right amount of caffeine in your system, it will take you about four seconds less to run the same distance.

To achieve peak absorption of caffeine, take it about one hour before your exercise commences (try this strategy several times in practice, of course, before using it in a competitive situation). Bear in mind that the amount of caffeine in just two strong cups of coffee (about 200mg) is enough to improve performance.

Stuck in reverse?
Ever felt your fitness regime was heading into reverse gear? Yes, we've all been there - but now comes a new workout phenomenon whose purpose is precisely that.

"Backwards, forwards, what's the difference - It just depends on which way you are facing?" True, if you are standing still. Now try to run. You'll be fully aware of the differences after your first few steps. If you have never tried backwards running, you are just a one-directional runner, a half a runner, a mobility conservative runner, hardly even a runner at all!

And there is increasing evidence for the physical benefits of retro running - improved cardiovascular ability, reduced impact, increased stamina and speed.

Getting started does requires some forward thinking. Aside from the fact that you are going to attract some bemused glances should you step backwards out of your front door and proceed to retro-run down the local high street, there is the significant drawback of a lack of hindsight. Novice retro-runners are recomended to start somewhere safe such as a track or familiar road where you will avoid potholes, road signs and other hazards.

There's a growing community of retro-running races popping up all the time, like the New York annual backwards mile race, held (perhaps fittingly) on April Fools Day! The Guinness Book of World Records currently recognises the world record for backwards marathon at 3:43:39, set by Xu Zhenjun of China in 2004.

So - don't be afraid to try something different - running backwards is the way forward!