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FEBRUARY 2012 ISSUE
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On the cover

Can red onions increase endurance?
Latest research into quercetin and its role in improving endurance potential

5 steps to your best 10k
How to embrace the pain of 10k running –
and beat your PB

Tactical warfare
Race strategies and tactical tips For 10k running

Woodland workout
Rf heads into the great outdoors for a Fitness session
with a difference

Beating the age barrier
Why running, diet and mental exercise Can help
slow the ageing process

Racing shoes
Speed demons on test

Training tips for long runs
Struggling for motivation in your distance training?
This feature is essential reading

Regulars

Inside stories
The trials and tribulations of the Rf team

Letters
Readers share their thoughts

Ask the experts
All your running-related questions answered

Charity news
Runners raising money for great causes

Columns

Diary of an anonymous Female runner
One woman’s experience of the highs and lows of running

Running into your future
The latest technology and how it can help improve performance

The latte files
Award-winning columnist skinny latte On her holiday running

Home Brew
The health implications of mass participation

Events

Race round-up
Reports from the Edinburgh cross-country, the Country to Capital 45 and more

Events listing
Find your perfect race

Up Front

Fitness essentials
5 tips for running with man’s best friend

Motivation
How using imagery can benefit your performance

Nutrition
Why eating fish is good for you

ENDURANCE

12 steps to a better triathlon
Andy Blow’s top tri tips to make 2012 your best season ever