Training Advice • Run 4 It

Run 4 It Inverness shop manager, and former Commonwealth Games marathon runner Graham Laing gives his advice on how to warm up before a race or training sesssion...

Find that your current running playlist is becoming repetitive, or maybe you have a gem of a song to recommend to others, feel free to leave your comments on your favoured running soundtracks...

Have you always wandered what is best to eat before you go on your run? Or do you have some advice to give all budding runner's out there? Come this way and leave your opinion in the comments section.

The difference between off-road running and trail running is really that trail running may include a short section of road that leads to the trail and the trail itself is not intensively hilly. Off-road running is the hillier stuff and is also known as fell running. It's common sense to know that you should give these things a go before kitting yourself out fully just in case you don't like it. Once you know you want to continue it's then important to get the proper kit in order to protect yourself from the elements but more importantly to avoid injury...

Read Run4It's Inverness manager, Graham Laing's advice on getting used to running on the track...

You don’t have to warm up on the track – often it is better to do that on the grass;this prevents the track becoming clogged up with joggers and it is also easier on your legs. On your first visit...

Most people come into running through road racing – perhaps from seeing the London Marathon on TV or being persuaded to join a charity fun run. I have met many people who have never been on a running track. There is a feeling that the running track is only for the young and fit, but this is by no means the case.

If you've signed up to an event this year or simply want to push your training further then these guides are for you.

Ever felt like your shoes are just slipping a little bit at the back of your foot? Well there's a little lacing trick that can make a world of difference!