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 day’s session. What can I

to strengthen your mind. In long distance events, the importance of your state of mind in determining the outcome of a race can't   be overestimated. Exploring ways of lifting yourself to the next level by increasing your mental strength and, in the process

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special supplement on cocoa flavonols, with 17 articles about chocolate’s health benefits, ranging from lower blood pressure to increased brain blood flow and better skin health (honest!).In November, independent researchers at Johns Hopkins University

special supplement on cocoa flavonols, with 17 articles about chocolate’s health benefits, ranging from lower blood pressure to increased brain blood flow and better skin health (honest!).In November, independent researchers at Johns Hopkins University

toward home. Two hours, nothing to it. When I want to increase my training prior to a marathon, I just add another 9/1 segment on the outbound trip. Now the session lasts two hours and 20 minutes, and I hardly notice the difference. Two weeks later, I do

. Build up to three sets of 15, 12 and 10 repetitions, increasing the weight as you reduce the repetitions. (To prevent injury, and maintain balance at speed, complement these exercises with low-weight hamstring curls and oblique crunches.)

burnt remains the same whether you’re adding one mile (100kcal) to your running plan, or 20 (2000kcal). To stay healthy and injury-free, stick to about a 10 per cent per week increase. This mileage increase may seem small at first, but the extra calorie

don’t get enough folate before and during pregnancy increase their risk of having babies with birth defects, and both men and women who skimp on folate increase their risk of heart disease. Among women and men, folate keeps blood cells healthy

, nuts and legumes Encourage muscle growth and prevent muscle breakdown May offset protein breakdown in muscles; supplements can increase muscle growth or recoveryCoenzyme Q-10 Helps release energy from food to body's cells Can be made in the body; food