Q. I train four to five times a week, including hills and a couple of interval sessions. However, each time I increase my training, by even a modest distance or pace, my muscles are too stiff and sore to undertake the next days session. What can I
at once. If turbo-training feels pleasant it’s probably because you’re not concentrating. Hard sessions mean effort, but if Neighbours gets exciting you may find yourself easing off the pedals for a moment or two. And if you’re giving your all to Freddie
that you are putting fuel back into the body to help minimise the strain you put on yourself during hard training. It will also help you return to training sooner and benefit from every training session.Refuelling after exercise helps to restore muscle
following your effort should restore the carb stores in your muscles.You need energy drinks if you train hard or long on a regular basis, or in warm conditions (hot weather, treadmills in gyms). Water alone is far less effective at rehydrating than an energy
should do longer tempo runs during their peak training weeks: four to six miles for the 10K, six to eight for the half-marathon and eight to 10 for 26.2. How should tempo pace feel? "It’s what I call ‘comfortably hard,’" says Pierce. "You know you
. These months of hard training have built up a base of stamina and aerobic fitness which places you ideally to take on your next running goal. After a couple of weeks of rest and light running, you'll probably feel fitter than you have done for some time
to train the locomotor muscles (distance work) and in cycling for training designed to induce adaptations in the pumping ability of the heart (short interval work). Indeed, it is possible that you may be able to work hard with greater cardiovascular
to keep up some high-intensity work so that you maintain your VO2max, don't forget that no matter how hard you try, you'll struggle to hit high heart rates in most forms of cross-training.Cycling and rowing again give you lower heart rate levels than
-up and cool-down are especially important before and after a hard work-out such as intervals or a race, in which you push your muscles to their limits. The extra time you spend warming up your muscles before a training run or race and cooling down afterwards
Recovering effectively between runs is one of the most important parts of any training regime. It ensures your body gets the maximum rewards for your hard work, and is ready to get the most from your next session, too. Every run takes its toll
