BAD HABIT: You’re a night owl Runners who short-change sleep compromise recovery, immunity and mental sharpness, which can turn an easy workout into a gruelling one. "Sleep enhances the restoration of cells damaged by exercise," says Professor Jim
the day after an easy run or a day off, so you’re rested and ready to perform well. For 10K Runners: 1 to 2 easy miles to warm up 3 x 1 mile at 10K race pace with 2-minute jog recovery 1 to 2 easy miles to cool down For Half-Marathon
Standfirst: Author: Steve SmythePics:Issue date: Jul-Sep01Keywords: uan106--The half-marathon is Britains most popular race distance, usually representing around 10 of the top 20 races in Runners Worlds Races of the Year. The event requires a
confidence in her ability to tolerate her marathon pace for longer periods of time. Sue has been feeling strong in her running. We have started to look closely at some key recovery strategies for hard sessions and long runs. She has backed this up with a
, giving your muscles the food they need for recovery. The perfect food for this is quinoa. It's packed full of protein and carbohydrates, and contains more magnesium, fibre, iron and folate than brown rice.In any race longer than a half-marathon, much
We often tell you that the long run is the cornerstone of marathon training, and with good reason. The physiological and psychological benefits are well established when it comes to prepping for the distance. However, the long run does trip up many
marathon your recovery period can be up to a month.Rob SpeddingTHE SHIRT Himalayan 100 Mile Stage Race, 2004Finishing this event gave me one of the biggest buzzes I've ever received from running. Sure, the Himalayan 100 is a fantastic event – magnificent
, and most runners still dont do it right.There are many questions about the long run, including the big four: Why? How? How fast? And how often? Well answer those, and take a look at related issues such as eating and drinking, rest and recovery and fat
products.Uncommon Wisdom: Massages may decrease blood flow and waste-product removal. Ever since 'rubbers' rubbed down marathon runners a century ago, massage has been embraced as a valuable recovery tool. Many athletes believe massage increases blood
a few years ago, I found that I had two strong suits. Firstly, at a slow pace I can comfortably cover very long distances. I've done three marathons, but finished them all over 4 hours. Secondly, over very short distances (400m or less) I'm a
