the stops to keep your tired legs moving, so there are two fast tracks (19 and 20) that push the tempo to 160bpm. Two final songs bring the tempo back down, initiating your cool-down.So do yourself a favour and download this exclusive RW playlist – it can

to cool you down – which means there's less blood available to take oxygen and fuel to your busy muscles. So take it easy, keep an eye on your heart rate and make sure you've got a bottle of water to hand – or even better, a sports drink that contains

200m, 2 x 100m, 4 x 50m, 8 x 25m.Keep to the same pace and stroke count throughoutCool down with 200m easy non-free stroke. (This is any stroke other than freestyle, to help you become familiar with another stroke and to avoid overusing certain muscles

the day after an easy run or a day off, so you’re rested and ready to perform well. For 10K Runners: 1 to 2 easy miles to warm up 3 x 1 mile at 10K race pace with 2-minute jog recovery 1 to 2 easy miles to cool down For Half

for me. Now I know why I am doing each run, and as an inquisitive type, this gives me more pleasure and motivation.See full thread... and build mileage effectively: slow down, tooHilly - When I first upped my mileage during marathon training I went from

- to four-minute warm-up first and a similar cool-down afterwards.3 Get an unexpected bonus! You don’t just get stronger, but leaner, too. Alternating fast and slow running not only builds running strength and speed, it also burns more fat. What’s more

to long-distance running in children is their propensity to overheat or cool down too quickly. This is because of something called thermoregulation. Children are more prone to heat stress than adults. They have a greater body surface area to body mass

Stickless at the White Peak Marathon. Picture by Margaret Ehrenberg"If you'd like, you could try my kit."I fiddled with a cooling mug of tea."Go on, it might be interesting."It was very kind of her to take me under her wing. I would never have

to run at lunch but found that with getting changed, cooling down and showering, I couldn’t fit in a quality run. My employers consider it nice that I run, but that sympathy doesn’t include extended lunch hours.” One thing to remember if you run later

speedwork is full of sudden accelerations, try to save this session for a cool time of day."You lose up to two litres of fluid per hour when you run hard in the heat," says Brantly, adding that you're losing fluids even if you don't appear to be sweating