that includes some lactate threshold (the point at which lactate begins to accumulate in the blood) efforts and a few 10- to 30-second effort sprints.Cut to the coreDon't burn precious time in the gym. Just target your core muscles; they'll help you stay strong

Q I seem to experience problems in breathing when I run. I often feel breathless after hard efforts. I’d welcome any advice on how to improve my breathing or about correct breathing techniques.A Above your lactate threshold (running uphill

. This is why your skin often feels very hot to the touch, almost as if you’re running a temperature, after a long or hard effort. This means that your core temperature is often very different to the skin temperature that you feel. When you return from a long

and effort, it might actually be worth leaving your heart rate monitor at home for a few weeks. That way you can avoid the psychological distress of failing to balance your pulse rate with your workload.—Dr Patrick Milroy, RW Medical Advisor

in Colorado, USA. "Running requires the coordinated effort of multiple muscles of the stomach, lower back and hips, all working to create a stable pelvis," he says. "These muscles anchor your whole body when you run, and you can't make a strong push

fitness and endurance. But to kickstart a sluggish metabolism, you need intensity. Karp suggests interval training (condensed runs that combine intense efforts with recovery) because studies have found these workouts burn more calories during and after

You put a lot of effort into your training, nutrition and race-day goals - don't sabotage it by neglecting your toenails. "Most toenail problems are easily avoided," says podiatrist Trevor Prior (premierpodiatry.com). "It's better to spend a little

. But that doesn’t mean staying slim is a battle you can’t win. It’s possible to outsmart your genes and maintain a healthy weight.Case in point: a 2009 Finnish study published in the International Journal of Obesity tracked 16 same-sex twin pairs (chosen because

and release physical tension at the same time – the result, if it’s done properly, will be improved training effort and faster recovery. Effective relaxation can: Help eliminate tension-induced tiredness and pain, such as neck and back pain.Help to improve

While it’s important to stay hydrated during exercise, it’s impossible to create one-size-fits-all drinking guidelines. Your weight, sweat rate and effort level, and the temperature, all affect how much you should drink. But that doesn’t mean you