You've been training for months. You've spent more early mornings in running shoes than you have tucked up in bed; you've done short runs, long runs, quick ones and slow ones, all of them at paces ranging from 'race' to 'rather not actually, thanks
, depending on the intensity of your run. So, although intense exercise doesn't burn a lot of fat at the time, you will burn more in the long term. Plus you get the extra benefits that come with working your body harder."2. Weight WatchingMistake: Hopping
’re spending too many days running the same route at the same pace. The solution is to plan a variety of training sessions a month in advance. Plan speedwork days. Plan long-run days. Plan to run a race. Plan days for rest, cross-training or quality time
Increase your weekly long run to around 10MIntroduce one fartlek session a week run fast bursts of 150-400m, and jog for as long as you like inbetweenIntroduce one hill session a week to build up your muscle strength, eg 8 x 35 secs or 4 x 90 secs. This can
Q I do my long runs and races with a water bottle that fits around my hand. Is it true that long-term use of these can affect gait and cause injury?A You are right to be cautious about the use of a water bottle that fits around the hand. There
attitude, we’d all be surprised by how far we can run.Patrick Milroy agrees that mental attitude is the key to making the leap from the odd half-marathon to ultra long-distance running. "Someone who runs 50 marathons in 50 days is not superhuman physically
walking, with one difference. Runners ‘jump’ from foot to foot, walkers don’t. When you run, the knee flexes more than in walking, the quadriceps muscles contract, and you ‘toe-off’ in more or less the same way as the long jumper who explodes off the jump
sluggishness at the beginning of my long runs? • What exactly causes a reduction in resting heart rate? • Do I need a rest? • Is this tiredness a result of working hard, or over-doing it? • How hard does hard training need to be? • Routines
’s trying to make it around the block four times, as well as the 36-minute 10K runner who’s training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.The gradual-adaptation principle is deeply rooted in human physiology, and has
that sometimes conditions are so enjoyable that an easy run becomes a bit faster than usual. This is fine as long as it isnt a daily occurrence. Just dont let your easy runs become so hard that subsequent quality days are compromised.Here are two tips
