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
gradually, never extending mileage by more than 10 per cent weekly. Massages relax fatigued muscles: opt for deep-tissue work after a race. Cramping your style: The wrong warm-up "The membranes of muscle cells rupture under stress," says Ingham. These tears
of these faster bursts into your easy run and gradually build up to 10. Restrict yourself to just one of these sessions per week.How Can I Run Farther?Success here involves doing the opposite in other words, slowing down. If you start out running one or two
a heavier breathing rate. "Wearing a face mask or scarf can increase the humidity and warming of the air before you breathe it," adds Jones. A vitamin C supplement may help, too. An Indiana University study found that participants who took 1,500
and maintain a reasonable pace, you still only have about 2,000 calories worth of glycogen stored in your muscles – enough to get most runners to about mile 18 or 20," he says. "As glycogen reserves are used up and fatty acid metabolism increases, your heart
appropriately, which means 150-350ml of fluid – preferably a carbohydrate drink – for every 15-20 minutes of running. To do this, take your favourite drink on the run, or stash it along your route. And sniff out all the available water along the way – and use it
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
'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
On the bike the wind is a problem for everyone, from the toughest veterans to weekend warriors. Consider a cyclist pedalling along at a brisk 20mph pace in calm conditions. If a headwind of only 10mph develops, the rider's pace drops to 16mph
Q I started running purely to increase my stamina for football, but soon came to love that flushed-out feeling after a hard run and a shower. So it was a massive blow when I broke my ankle and damaged ligaments during a match. Im now faced
