, consider the pace you ran for your last 10-mile race or half-marathon. This pace is likely to be just below your lactate threshold, or roughly 80 to 85 per cent of your maximum heart rate, says Nick Anderson, the British cross-country coach. An even simpler
of the most effective forms of carbohydrate to ingest just prior to exercise since it's easily digested and releases energy at a steady rate. Another study at the same university revealed that the sweet stuff significantly improved the time
they train. “Kenyans don’t use heart-rate monitors. They train according to how they feel,” he says. “If they feel good, they try to push their limits.” Watch any Kenyan in a race and you’ll see them lead from the front. This strategy is encouraged
body with each exhalation. "We often perform better when there's no pressure," says Denham-Jones.Own goalStart every run - in both training and racing - with a goal in mind that you can control. This might be something like keeping your heart rate at a
critically low level of 21cal/kgFFM/day.You can work out your energy availability by adding up the number of calories you eat during the day, as well as the number you use during exercise (most heart rate monitors have reasonably accurate calorie counters
oxygen and energy consumption are too high early on, you'll pay later by slowing down and running out of glycogen," says Anderson. Forget speed when you're new to hills: focus on effort. "Aim to keep your effort constant," he says. Try to keep your heart
too could hold back the years. 20s Your running may still be improving, but your heart is already slowing down by around one beat per year. Your maximum heart rate controls the oxygen pumping round your body, as you age less oxygen is available
makes the replacement of fluids crucial. Fail to consume enough fluid and your blood will thicken, reducing your heart's efficiency, increasing your heart rate and raising your body temperature. Dehydration is normalYou've probably read that a two per
training-targeted classes.Decide how hard you want to train and use a heart rate monitor as a guide. Even an intervals class can become more endurance-focused if you reduce the intensity of the intervals and avoid easing back so much during the recovery
