up places.You can also blow up if you havent trained properly. If your longest run has been eight miles, dont be surprised when the wheels fall off at the 15-mile point of a marathon, for instance. For shorter races, plan to run further than
that genetics might be one factor, yet there are several other possible reasons for cramping up. Cramping your style: Fatigue"All muscular contractions are controlled by electrical impulses in the brain, communicated via nerves," explains Dr Ingham. One theory
introducing short, speedier bursts into your normal easy runs. Heres a sample session for running a faster 5K: after an easy warm-up, run at your intended race pace for one or two minutes, followed by two to three minutes of easy running. Start by adding two
burning sensation in your chest or throat The diagnosis: Acid reflux – or heartburn – is the bubbling up of stomach acid into the esophagus. "Vigorous exercise can cause reflux even in people who don't normally have a problem with it," says Jeukendrup
their running to the next level."PRE-STARTIt's now that the pre-race nerves kick in. But it's not just your incessant back-and-forth pacing that's sapping vital energy stores – sizing up the competition and playing your mile-by-mile strategy on a mental loop can
. Also, don't run within two hours of eating a main meal or a large drink. Or at least consume small amounts of fluid frequently rather than gulping a large drink.Twisted AnklesTurning your ankle halfway through a run has to be right up there with a tax
Time not givenThanks so much to the 8 minute mile pacers - I was doing a good run, and on target for the magical sub-3.30, but started to blow it 4 miles from the finish. I was thrilled to see the pacers arrive alongside me. It was hell to try
and sign yourself up to one of our top five race picks for the coming season.Capital Runners Richmond Park Easter Sunday 10KWhen: Sunday 31 MarchWhere: Richmond, SurreyWhy: Blow away the winter cobwebs and embrace the Easter treats involved in this fast
'll regret chasing the fairy for the first 10 miles, when you blow up at mile 18.(After 10 marathons, I ought to know better.)Best moment: being cheered on by Roger Bannister at the start; worst moment: any of 1-3 above.Intended time: 3:30-3:40; actual time
. "And with your hands on the drops, you also have more control when a gust blows at you." In other words, you have a better chance of keeping your bike out of roadside ditches. Streamline yourselfThe more formfitting your clothing, the less energy
