on a longer single run. On these shorter runs you have plenty of fuel stores and rely primarily on your heavily fatigue-resistant slow-twitch muscle fibres. The result: no lingering fatigue or damage. Instead, you get an increase in blood flow twice
screwed on to make sure you've got the best chance of race-day success.The Night BeforeOne of the keys to racing success is having clearly defined goals to aim for. Before you even pin your number onto your top, figure out what you want to get out
, mimic the demands of a race because they cause lactic-acid buildup and muscle fatigue. Your workout On a track, run 8-12x400m at 10K-race pace, with one lap recovery. For your first workout run the second to last 400m at top speed. Build up to three
In the middle of a race, particularly a long one (such as a marathon), runners often get bogged down. A quick surge when you're battling this kind of fatigue makes sense for two reasons. First, when you make the conscious decision to change your pace, you'll get
no doubt felt, it’s tempting to focus your training on building towards harder workouts, and schedule rest when your body ‘needs’ it. Studies have found that inexperienced athletes make exactly this mistake, steadily increasing training until fatigue
," as he calls them, mimic the demands of a race because they cause lactic-acid buildup and muscle fatigue. Your workout On a track, run 8-12x400m at 10K-race pace, with one lap recovery. For your first workout run the second to last 400m at top speed
can separate you from your racing rivals. Here's when and how to surge - and leave your competition behind you. Conquer HillsSurging at the bottom of a hill can leave you fatigued before you reach the top. Save your speed for the last third of the hill
the first 10 miles 30-60 seconds slower than goal pace and the last 5 miles at race pace.Take cutback weeksTake cutback weeks. You can't go on and on putting your mileage up, week on week, without accumulating fatigue and mental burnout. It's better both
occur when muscles are used repetitively, which is certainly the case during a marathon. Possible causes include electrolyte imbalances (not enough sodium and/or potassium), fatigue and running in hot temperatures.If your quads cramp up during a marathon
your fatigue. Your times in long races may improve, and youll feel good even after running a hard half-marathon or marathon.Try doing your long runs using the nine-to-one plan: run for nine minutes, then walk for one. Record your times and distances
