should be done as genuine recovery runs, but I see so many club runners doing them as steady runs – it puts you on a fast track to fatigue and over-training." Slow it down – use a heart-rate monitor, train with a plodder or take in some chilled, view
at no more than 10 beats over their resting heart rate." That rush of 'fight or flight' adrenalin is there for a purpose – to elevate your core temperature and prime your muscles for action – but you need to control it if you're going long, says Pedlar
of your training sessions. It's tempting to test yourself at club or group sessions, or on routes that you've breezed through in the past, so control your effort by using a heart-rate monitor. This is not the time to be pushing the big gears or running
signal if illness is approaching. Most heart rate monitors will also be able to calculate your target training zones. A basic model will just report your heart rate, while top-of-the-range versions will be able to count calories and produce reams of other
on your existing fitness, not leave your body overworked.5. If you wear a heart-rate monitor, accept that it’s normal for your heart rate to be approximately 10 beats per minute lower in sports such as cycling or rowing. Use this figure as a rough guide
times at shorter distances. Your long runs dont need to be longer than 10-12 miles. Shorter runs should become more prominent in your weekly schedule, especially tempo runs at around 80-85 per cent of your maximum heart rate over two or three miles. Try
distances, building up to a race, race day itself)• General (training basics, speedwork, hillwork and other elements, motivation, heart-rate monitoring, Mike Gratton's 'hard training' section)Health: • Beating Injury (how to diagnose it, how to avoid it
to break a sub 4-hour marathon in the past. So to improve on this, any training (hill, tempo or interval session) should be done at above this heart rate.The whole appointment was broken down into a lengthy report, and because I'd explained what I
.The Cutty Sark was another great point, as well as Tower Bridge, but coming into The Mall was just incredible. The key to my race was running to my heart rate, anyone out there who doesn't run with a heartrate monitor is mad!This was an unbelievable day
great runner," says Anderson. Using a heart monitor is a good way to prevent yourself from training too hard on your easy days. "Keep your heart rate below 75 per cent of your maximum heart rate– or 70 per cent of your heart rate reserve – and let your
