race. "Consistency and knowing what works for you is key," he says.BAD HABIT: You never stretch It’s hard to squeeze in runs some days, never mind stretching. But tight muscles can contribute to shin splints, plantar fasciitis and muscle pulls, which
-littered trails. "On longer, hard runs, aim for a pace that's about 80 per cent of your race pace. When it comes to the speedier sessions – such as mile reps or intervals – aim for 110 per cent," says Frapwell. "As long as you're hitting faster than race pace, you
