disciplines – swim, bike and run – involve different muscle groups and movement patterns, and as less time is spent on one single discipline, rates of overuse injuries tend to be lower.’ (See case study 2.) The good news is that if you’re already a runner, you
to lower risk of heart disease in those in their forties and above, and now the American Journal of Health Promotion reports that drinkers do up to 20 minutes more exercise than teetotallers on average each week.In practice: Go for heart-healthy red wine
out for 10 minutes, then turn around). Start running until you hit your upper limit heart rate, then walk until it's back down to your lower limit. Run again up to 70 per cent, and then walk until you hit 60 per cent. Continue this way for the entire
In a world where beliefs about exercise are either long-held or fleeting (you know, until something better comes along), it can be difficult to know if we're doing the right thing at the right time. And while some rules of fitness are backed up
and the messages it sent to my brain. All too often I ignored little niggles in order to complete an extra mile in training. If I had spent a little less time running in those early days, and a bit more time resting and stretching my back and lower limbs
steady runs and marathon pace runs for more experienced runners. Spend 10-25 per cent of your training time here. High Intensity 80-95% of maxThe lower end (80-85 per cent) of this zone encompasses tempo (or lactate threshold) runs - a 'comfortably hard
.Check that the 'inner flap' of material is tucked neatly inside the zip of your wetsuit - otherwise it can catch as you try to unzip. Ensure the cord end is fastened to the Velcro patch on your lower back, within easy reach.It's important that you practise swimming
, they get to go back to sleep when you have to go to work. Deck yourself out. I know it sounds vain, but it works. Looking good out there can really give you a mental boost, which is going to make the effort seem easier. So get yourself a great
become second nature. You could even adopt a programme of self-massage for the muscles of the legs, lower back and hips immediately after running. Shoes are a common cause of injury, either from buying the wrong model in the first place or using a shoe
in those early days, and a bit more time resting and stretching my back and lower limbs, it probably would have helped prevent a multitude of injuries.Paul Magner Years Running 35 Variety is the spice of lifeIt’s easy to get stuck in a rut, and become a
