Running, A friend or foe?

Blisters may be a runners badge of honour, but some walls are not worth pushing through. Although the University of South Carolina found running up to 20 miles per week lowers your risk of early death by 30%, As they say "little & often" has better all round benefits. A two hour slog won't increase your life expectancy any more than a 30 minute jog. Meanwhile Manchester University has recently linked long distance cardio training with abnormal heart rhythms in late life. "The ideal is to run for half an hour, no more than five times a week," says cardiologist James O'Keefe. Speed wins you no prizes, either: a 6 - 7mph pace is now proven to benefit your heart, but any faster can stress your nervous system. Keep tabs by monitering your resting heart rate, says fitness coach Rob Blair. Check it at the same time each day, and if it varies by a couple of beats, take a rest day - or risk running yourself into the ground.

So in short a good short run is great for you but just as long as you mind yourself.

Hints: 3 signs that your body is overdue a rest.

Got A Hunch? If your shoulders stoop out as you run or your foot strike isnt in a neutral position, you could be at risk of injury. Slow your pace and focus on form.

Walk This Way! Pain in your tendons means inflammation is causing problems and this can effect the way you walk, Rest up with an icepack.

Lacking Lustre? Exercise raises libido, but over training can do the opposite. If you notice a dip in your drive, reduce the intensity of your workouts.