The State University of New Jersey. They say the exercise-caffeine combo can deflect some of the damaging effects of the sun's rays. BAD HABIT: You train hard on easy days This is the most common training mistake of all. You feel good on a scheduled easy

Weekly schedules and motivation – our free marathon emailVirtual forum training groups: sub-2:45; sub-3:00; sub-3:15; sub-3:30; sub-3:45; sub-4:00; sub-4:00 v2; sub-4:30; sub-5:00; Hard TrainingHow fast could you run? – Our race-time predictorEven one practice

toward home. Two hours, nothing to it. When I want to increase my training prior to a marathon, I just add another 9/1 segment on the outbound trip. Now the session lasts two hours and 20 minutes, and I hardly notice the difference. Two weeks later, I do

of losing any of your hard-earned fitness. Other non-weight-bearing, ow- or no-impact activities such as pool-running and stair-climbing, may yield similar benefits.Cross-checkingSome activities, however, are not suitable cross-training substitutes

end of the market, the monitor will simply display your heart rate as you train. This is fine if you are only interested in observing how hard you’re working, but other models can offer much more.Most runners select an HRM that also has a stopwatch

one. Some runners are afraid ever to slow down and allow their bodies to recover from a hard session, long run or race. They push the pace on every run. Many coaches list this as the most common training mistake they see. Why? Because runners assume

You may think the stresses and strains of racing mean your competitive outings should be kept to just a few a season for fear of overdoing it. But regular racing as part of your training can be a great way to improve your times, and it can be one

until it feels hard. Maintain that pace for another five minutes, or go slightly faster if you can. Cool down for five minutes.You've got...30 minutesYou should: Combine an envelope run with  body-weight resistance training"Maintaining muscle mass

How To Find Your Maximum Heart RateA heart rate monitor can help to ensure that you don’t work too hard – or take it too easy! – in training sessions. Depending on the session, your target heart rate will be anywhere between 60 and 95% of your

at normal training speeds.Temperature is not the only thing on holiday that can affect your heart rate. Humidity also has an effect, and a hot and humid environment is particularly harsh. Altitude is another factor that hits your heart rate hard. The effect