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Be The Best
By Alison Hamlett on 22/06/2004 17:07:46
A preview for non-subscribers: 2 of our 9 best-ever ways to be a winner every time you race by beating yourself and setting a new PB
to tweaking your training, to eating race-friendly foods. If you're a Runner's World UK magazine subscriber, you can see all 9 PB-busting tips here. Otherwise, enjoy these two as a preview - and if you want to subscribe, you can save 30% right here.Strong Legs
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Q+A: Why do my quads cramp in marathons?
By Irene McClay on 09/09/2000 10:02:10
Our experts answer real-life questions
, sodium, calcium and magnesium in your diet. You can also incorporate plyometric exercises (ie bounding and hopping) into your sessions, to improve the strength and endurance of your leg muscles. An ideal time to incorporate plyometrics is before a speed
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Five Ways to Beat Cramp
By Adam Bean on 20/05/2011 12:00:00
Stop muscle spasms from ruining your next race with a series of stretches
As many as 39 per cent of distance runners may experience a cramp in their calves, hamstrings or quadriceps before they finish a race. While many people blame dehydration, Kevin Miller, an exercise scientist at North Dakota State University, US
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How to run your best 10K race
By Owen Anderson on 06/05/2002 11:20:05
The 10K strategies that are proven by research
Standfirst: Author: Owen AndersonPics:Issue date: racing secrets bookletKeywords: uan73--Its vital to warm up thoroughly before a 10K race. A good warm-up enhances the power of your leg muscles, increases the flow of blood to your heart muscles
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Reload to race
By on 03/04/2013 15:44:10
Conclude your taper with a burst of intensity to sharpen your racing edge
In principle, tapering should be simple – run less so you’re rested for race day. In practice, many athletes find two to three weeks of cutting back on mileage and intensity makes their legs feel heavy and lifeless. But Spanish coach
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Indoor Gym: Free Weights
By Christopher Michaels on 04/05/2011 11:50:56
Dismiss free weights as the preserve of oiled-up gym bunnies at your peril - they improve stamina, technique and shed calories.
personal trainer Jason Anderson (www.movement3.co.uk). Other exercises can strengthen your legs and back - many cyclists suffer from back pain. "Do lunges and split squats, plus the superman for spinal mobility," says Anderson. "One-legged deadlifts mimic
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The 10 Marathon Foundations
By Runner's World on 07/08/2002 12:34:55
Follow these long-time marathon principles and success will be yours!
or three intervals with five-minute recoveries) or do a continuous 25-minute tempo run at a pace thats 12-15 seconds per mile slower than your usual 10K race pace.Getty ImagesRule 5: Increase your leg muscle strength and powerThis is one area that is often
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Look Your Best
By on 18/11/2009 10:42:07
We all have a little vanity, but there are also very good reasons for looking very good
us from becoming fodder for ridicule, they also help make us faster, safer, more efficient and more comfortable. Follow these guidelines to look sharp and perform well.Second skinShow some leg by cutting off the bottoms of your wetsuit The Fashion
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Effective Brick Sessions
By Rick Kiddle on 18/11/2009 09:37:02
Ease your transition between disciplines with these simple but effective swim-to-bike and bike-to-run brick sessions
threshold - the point at which your legs become wobbly. You could substitute this session for a long weekend ride: • A 70-90-minute cycle followed by a 30-50-minute run at 65 to 75 per cent MHR. Race-pace brick: This session will build your race pace before
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Your Event Day Checklist
By on 19/06/2006 14:52:29
Here's a list of everything you'll need to take with you on race day
or warmup suit will do the job. Or you may want to wear bike tights, which warm your muscles without adding bulk to your legs, so you can even wear them when warming up on your bike.Race number (preattached to your race outfit): Pin your race number onto
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