Q. I train four to five times a week, including hills and a couple of interval sessions. However, each time I increase my training, by even a modest distance or pace, my muscles are too stiff and sore to undertake the next days session. What can I
to compute the exact number of calories burned at varying inclines. But since you need a PhD in maths to make sense of it, Klauer provided an easier method. Generally, you can count on a 10 per cent increase in calories burned for each degree of incline
Plan A Do a hill pyramid on the treadmill. Warm up for three minutes on a flat treadmill, then increase the incline by two degrees at a time (for two minutes at each setting). After four increases, lower the platform in two-degree increments (stay
to get faster. But there are several different ways to improve average race velocities. For example, increasing VO2max (maximal aerobic capacity) improves race speeds, because as VO2max rises, your previous race speeds will correspond with a lower
often see round figures quoted in general guides, ranging from 70-90 per cent of MHR. Unfortunately, the reason theyre so vague is that as weve found out were all different.In the early days, youd have needed a physiological lab test to find
Q I understand that haemoglobin levels increase following a stay at altitude. I am soon off to the Alps for a couple of months and wonder how my training will be affected. Will it make my blood thicken, potentially leading to heart attacks? I know
key race, and based on that, organise your training into four phases:1. Foundation phase (6-12 weeks), which aims to gradually increase the volume and regularity of your running. (Try to limit the amount of road work in favour of grass.) Variation can
Q I started running two years ago and have increased my half-marathon pace from 9:30 miling to 7:30 miling. I have noticed recently that Im using a longer, slower stride for both speedwork and general training, and my times have remained the same
with this by dilating capillaries close to the skin. This allows more blood to get close to the surface to help cooling. Your heart rate will often rise whether you're exercising or not. When you are running, the muscular work you're doing increases your body
-founder of the Furman Institute of Running and Scientific Training in South Carolina, US. But that can increase your risk of injury. "To stay healthy, target areas of fitness you normally don't pay attention to - like flexibility and strength," says Pierce. During
