react to the gels, bars and electrolytes you use when you are racing at a higher heart rate (race pace) than is usual when you're training. "Practise eating during training. Try to eat what and when you would during a race," recommends Taylor. It is also
Championships.15. Listen to your bodyLastly, many athletes train and race with a heart-rate monitor, which is a good idea. However, after 10 hours of effort, many athletes experience what is known as cardiac drift. This is when the heart rate rises despite
as it takes you to run the repetition and walk the last 50 metres of the recovery before starting the next effort. If you're using a heart-rate monitor, don't start the next rep until your heart rate drops to 120 (men) or 130 (women).Check your progress
, without these major stressors, that I can see how they contributed.There are various theories, but the best advice I was given was to monitor and score a variety of "overtraining markers" each day; resting heart rate is only one of them. Things like stress
seconds to your 10K pace Heart Rate Run at 85 to 90 per cent of your maximum heart rate (use a heart-rate monitor to find out your max and to keep track on the run)Perceived Exertion An eight on a one to 10 scale (a comfortable effort would be a five
before you get started:1. If you’re trying your hand at a new sport, don’t be tempted to do too much too soon – you’ll only be left with sore muscles that will need extra time to recover. Build up slowly – from as little as 15 or 20 minutes at first. 2
pacing strategies affect race results. They asked 11 experienced female runners to run 5K on a treadmill to determine their average for the distance. The runners were then asked to run 5K again, but tackling the first 1.63K at different speeds: once
maximum heart rate (MHR - calculate this at www.runnersworld.co.uk/heartrate) followed immediately by a 15-minute fartlek run at 65 to 85 per cent MHR. • A 20-minute fartlek cycle at 65 to 90 per cent MHR followed by a 10-minute fartlek run at 65 to 90 per
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and run whichever way your impulses suggest.Let your heart beat freely. The heart-rate monitor is a great training tool, but some runners become so dependent on it that they forget what it means to run by feel. Others compute their maximum heart rates too
