can take the kick out of many runners' legs. Try surging with three-quarters of a mile to go, increasing the intensity every quarter of a mile. At The Finish"It's fun to pass people at the end of a race", my wife, a one-hour 10K runner, has told me

self-esteem is higher when we are running well. If you are building up for a big race in 12 weeks time, the best period for a training camp is in the third or fourth week, so that you can build on the increased fitness in later weeks. The fact that you

in 3:30, for example, at a rate of 180 steps a minute, during the entire race you will take 37,800 steps. Stronger leg muscles allow you to spend less time on the ground with each foot-strike and increase your stride length.A reduction of just 0.02 of a

Journal of Sport Sciences, post-exercise metabolic rates more than doubled when the amount of time subjects exercised increased from 30 to 45 minutes – and increased more than five-fold after exercising for 60 minutes. To reap the weight-loss rewards

colleagues found that 200 milligrams of caffeine (about two cups of coffee) decreased blood flow to the heart during exercise by 22 per cent. That percentage increased to 39 for people exercising in a high-altitude chamber, which the researchers used

of progression runs is that they increase the volume of your fast-paced miles without the added fatigue of a full-length quality workout. If you end two of your usual easy runs with 10 minutes at half-marathon pace, you've added 20 minutes of tempo work to your

with confidence. Increased stability, which will help reduce stress on individual muscles that can lead to injury. Improved balance – this will help you to run well off-road when it’s uneven underfoot.How can I improve my core strength?Forget pushing heavy

way to climb. Standing puts more weight on your leg muscles - they work harder and you use 10 per cent more energy and increase your heart rate by five to 10 per cent. On gradual gradients, sit back on the saddle; for steep slopes move toward the nose

on this: Swim to runFor optimum running form, don't neglect your upper body. "Swimming increases mobility and flex in the arms, shoulders and back, which enhances running style and aerobic capacity," says triathlon coach Barry Jameson (tri4u.co.uk). Start

deaths. According to a recent study review by the Harvard School of Public Health, trans fats may increase your risk of a host of chronic diseases and also promote weight gain. So McDonald's and others have once again reformulated their oil, using