of calories you burn that determines how much weight you lose, but staying below the excessive carbohydrate-burning zone helps use more fat as immediate fuel. If you were to ‘go for the burn’, you’d experience a build-up of lactic acid – the result of very

mythical structure that pops up when you run significantly faster or farther than in training, or when you expend your body’s primary source of fuel, which is carbohydrate stored as glycogen. By running faster or farther than before, you overwhelm your

', path: 'lighter/', mode: 'ol', fuel: 'js', indent: 4 }); }); window.addEvent('domready', function(){ var box = new multi

Q I started running two years ago and have increased my half-marathon pace from 9:30 miling to 7:30 miling. I have noticed recently that I’m using a longer, slower stride for both speedwork and general training, and my times have remained the same

and exercise to reach your optimum weight Health and Injury – staying fit and well as a runner Nutrition – eating right to fuel your running Training for racing – focussing your running, from a mile to the marathon Women's running – running during every phase

for lunch you might be a bit low on fuel for a run. I've lost a lot of weight by eating sensibly and doing lots of exercise. Lunch would normally be a big tuna or chicken salad, then three bits of fruit during the afternoon. Watch the fat, but you still need

need a secondary goal of 5:30 if the weather’s not conducive to fast running - which will still be a big PB. Emma says: Kim’s nutritional priorities are firstly to fuel the taper, by maintaining a high carbohydrate and protein diet. A slightly reduced

boost your confidence. Remember to run frequently, rest when your schedule says to or when you’re tired, eat and drink well and surround yourself with positive people.General TrainingDo I need to run more than 13 miles in training? To complete the half

with slow-twitch tasks – such as running a marathon.Help to burn fat as fuel.Boost confidence. “If you know you can go that far in training, it gives you the confidence that with the adrenaline of the race, you can get round that too,” says Danielle

% Recovery run – dead slow. It may feel biomechanically odd at first, but it’s important. 30-40 minutes.60-70% Long, slow runs – up to 65% the body is teaching itself to burn fat as fuel (useful for marathons). Anything from 1-3hrs.70-85% Fartlek – speedplay