tempo to match exercise intensity and target heart rate. Sport and Exercise Psychologist Dr Costas Karageorghis found that fast-tempo songs over 120 beats per minute (bpm) yield optimum performance at exercise intensities of 75 per cent of maximum heart

- what's that??MORE RACING LINKS IN OUR FULL 'BEST OF THE TRAINING FORUM' INDEX SHOES AND KIT FOR BEGINNERSBad weather - what rain gear?Gear - what gear?Gear - winter clothing (not too hot, not too, cold…)General - running shoes or a heart rate monitor

as the Nike (below), and once the start button is pressed the watch searches for your heart rate, before showing you your pace, which leads one to wonder whether your first few yards have actually been measured. Contact www.polaruk.co.uk; 01926 310 330Nike

on the Embankment kept me going and the thought that if I started walking I would never get going again.Q: The biggest surprise? Or the most memorable moment? A: I wore my heart rate monitor and for the first time in a race it was showing a reasonable rate but my

bank manager.Here's our pick of the kit you simply must have, and how to adapt kit you may already own to make the most of your training and racing. Garmin ForerunnerA Garmin is a GPS-enabled sports watch that measures time, heart rate, intervals

Chances are you wear a heart-rate monitor on the bike and run but rarely in the pool. So how do you know you're training at the right intensity? One alternative to using a monitor is to measure the intensity of your training using your rate

and advances your pulse rate to the 120-150 beats per minute range. The latter two effects get your heart ready to handle the opening moments of the race without undue stress. Jog for about 8-10 minutes, and then don’t stand around for more than about two

amount of ‘good’ HDL cholesterol, I’m 5ft 4ins, weigh 8st 12lb and have a resting heart rate of 49 – so why do I feel so lethargic?A The symptoms that you report are very difficult to diagnose, but are not uncommon in people your age. You appear

of whack and make you work too hard, or give you an easy ride! GETTY IMAGES Speedwork Get your heart rate up and see your speed on longer runs soar with this sprint session. As you get fitter

m. Keep track of the time. Note all the data in your training diary. Record and date all your results to compare and mark your progress.5.  Use your dataTake the average heart rate during your eight-minute field test and multiply