and transfer their un-tapped glycogen reserves to working muscles – once it’s inside a muscle cell, it stays there until it’s metabolised. "This is why many marathon runners prefer courses with periodic elevation changes, which allow glycogen reserves
GETTY IMAGES Better sleep. That's all that could be standing between you and a new PB. Too good to be true? Not according to Mara Yamauchi, who set a new marathon PB (2:25:03) at the International Women's Marathon in Tokyo in November. "Sleep is one
with four different routes of roughly similar length, advises Coates. "Throw a dice to decide which one to do each morning to add an element of spontaneity and safety." Stay safe See yourself as a cyclist, Coates says. "Cars don't look out
